PLEASE VIEW ON MOBILE DEVICE
OR ROTATE YOUR SCREEN VERTICALLY
Walk
SETS: 1 | DURATION: 10-15 min
LEARN MORE ABOUT YOUR WARM UP
Performing a proper warm-up on an inclined treadmill is essential to prepare your body for a more intense workout and prevent injuries. Here’s how to perform a warm-up on an inclined treadmill:
Choose the Right Incline and Speed: Start with a gentle incline and a moderate walking speed. The incline can vary based on your fitness level, but a 1% to 3% incline is generally recommended for warming up.
Duration: Aim for a warm-up duration of 5 to 10 minutes. This gives your muscles and cardiovascular system time to gradually adjust to the increased demands of exercise.
Dynamic Stretching: Incorporate dynamic stretches to increase blood flow and improve flexibility. These can include leg swings, hip circles, arm circles, and walking lunges. Perform these stretches while walking at a comfortable pace.
Gradual Intensity: During your warm-up, gradually increase the incline and speed. Start at a lower intensity and then progressively increase both the incline and speed over the duration of the warm-up.
Maintain Good Posture: While walking on the treadmill, maintain good posture. Keep your head up, shoulders relaxed, and engage your core muscles to support your spine.
Focus on Breathing: Pay attention to your breathing. Take deep breaths to oxygenate your muscles and enhance circulation.
Monitor Your Heart Rate: Use the heart rate monitor on the treadmill (if available) or wear a heart rate monitor to ensure your heart rate is gradually increasing. This helps gauge your effort and intensity.
Stay Hydrated: Make sure you’re adequately hydrated before starting your warm-up, as hydration is essential for optimal exercise performance.
Avoid Static Stretching: Save static stretching (holding stretches for a prolonged period) for after your workout. During the warm-up, dynamic stretches are more effective in preparing your muscles for movement.
Listen to Your Body: Pay attention to how your body feels during the warm-up. It should feel invigorated and ready for exercise, not strained or fatigued.
Transition to Workout: Once you’ve completed the warm-up, gradually adjust the incline and speed to the level you plan to use for your main workout. Continue monitoring your heart rate and pace as you transition.
Remember, the goal of a warm-up is to increase blood flow, elevate heart rate, and prepare your muscles and joints for more intense activity. By following these steps and listening to your body, you can effectively warm up on an inclined treadmill and set yourself up for a safe and productive workout session.
TRAIN
PERFORM AS A CIRCUIT. COMPLETING ALL EXERCISE ONCE THEN REST FOR 3 MIN.
REPEAT 5 TIMES
Single-leg Glute Bridge (R)
CIRCUIT: 1 REPS: :10 sec REST: 00
HOW TO PERFORM A SINGLE LEG GLUTE BRIDGE
The Single-Leg Glute Bridge is a strength-training exercise that targets the glutes, hamstrings, and core muscles is a great exercise to improve core and hip strength, stability and building lower body strength. Here’s how you can perform a Single-Leg Glute Bridge:
Muscles Targeted: Glutes, hamstrings, core
Instructions:
- Starting Position:
- Lie down on your back with your knees bent and feet flat on the floor. Your feet should be hip-width apart.
- Extend your arms by your sides with your palms facing down.
- Lifting One Leg:
- Lift one foot off the ground and extend that leg straight out in front of you. The thigh of the lifted leg should be in line with the thigh of the leg that’s still on the ground.
- Bridge Movement:
- Engage your core muscles by pulling your navel toward your spine.
- Press through the heel of the foot that’s on the ground, and lift your hips off the ground.
- Your body should form a straight line from your shoulders to your lifted knee.
- Hold and Squeeze:
- At the top of the movement, focus on squeezing your glutes and maintaining a straight line from your shoulders to your lifted knee.
- Lowering Down:
- Slowly lower your hips back down to the ground, but don’t let your glutes touch the floor. Keep tension on your muscles throughout the movement.
- Repetitions:
- Complete the desired number of repetitions on one leg before switching to the other leg.
Tips:
- Keep your core engaged throughout the movement to maintain stability and protect your lower back.
- Push through your heel to activate your glutes effectively.
- Keep your hips level and avoid letting one side drop.
- Perform the exercise in a controlled manner, focusing on the muscle contraction.
Variations:
- To increase the challenge, you can place a weight or resistance band across your hips.
- You can also perform the exercise on an elevated surface, such as a bench, to increase the range of motion.
Remember to consult a fitness professional or healthcare provider before starting any new exercise routine, especially if you have any pre-existing medical conditions or concerns.
Single-leg Glute Bridge (L)
CIRCUIT: 1 REPS: :10 sec REST: 00
HOW TO PERFORM A SINGLE LEG GLUTE BRIDGE
The Single-Leg Glute Bridge is a strength-training exercise that targets the glutes, hamstrings, and core muscles is a great exercise to improve core and hip strength, stability and building lower body strength. Here’s how you can perform a Single-Leg Glute Bridge:
Muscles Targeted: Glutes, hamstrings, core
Instructions:
- Starting Position:
- Lie down on your back with your knees bent and feet flat on the floor. Your feet should be hip-width apart.
- Extend your arms by your sides with your palms facing down.
- Lifting One Leg:
- Lift one foot off the ground and extend that leg straight out in front of you. The thigh of the lifted leg should be in line with the thigh of the leg that’s still on the ground.
- Bridge Movement:
- Engage your core muscles by pulling your navel toward your spine.
- Press through the heel of the foot that’s on the ground, and lift your hips off the ground.
- Your body should form a straight line from your shoulders to your lifted knee.
- Hold and Squeeze:
- At the top of the movement, focus on squeezing your glutes and maintaining a straight line from your shoulders to your lifted knee.
- Lowering Down:
- Slowly lower your hips back down to the ground, but don’t let your glutes touch the floor. Keep tension on your muscles throughout the movement.
- Repetitions:
- Complete the desired number of repetitions on one leg before switching to the other leg.
Tips:
- Keep your core engaged throughout the movement to maintain stability and protect your lower back.
- Push through your heel to activate your glutes effectively.
- Keep your hips level and avoid letting one side drop.
- Perform the exercise in a controlled manner, focusing on the muscle contraction.
Variations:
- To increase the challenge, you can place a weight or resistance band across your hips.
- You can also perform the exercise on an elevated surface, such as a bench, to increase the range of motion.
Remember to consult a fitness professional or healthcare provider before starting any new exercise routine, especially if you have any pre-existing medical conditions or concerns.
Thoracic Extension
CIRCUIT: 1 REPS: :20 sec REST: 00
HOW TO PERFORM A THORACIC EXTENSION
Here’s how you can perform a Thoracic Extension exercise on a bench:
Muscles Targeted: Thoracic spine mobility
Instructions:
- Setup:
- Find a flat bench or a stable surface to perform the exercise.
- Sit on the bench with your knees bent and feet flat on the floor.
- Place your hands behind your head, interlocking your fingers or simply resting your hands on the back of your head.
- Starting Position:
- Sit tall with an upright posture, making sure your back is straight and your chest is open.
- Thoracic Extension:
- While keeping your lower back and lumbar spine still, gently lean back over the backrest of the bench.
- Focus on arching your upper back and thoracic spine. Imagine that you’re trying to bring your upper back closer to the bench behind you.
- Hold and Stretch:
- When you feel a stretch or a comfortable extension in your upper back, hold the position for a few seconds while breathing deeply.
- Return to Starting Position:
- Slowly come back to the upright sitting position by reversing the movement. Engage your core to help you come back up.
Tips:
- Avoid using force or excessive pressure to arch your back. The movement should be gentle and controlled.
- Focus on the stretch in your upper back, not your lower back. Keep your lumbar spine neutral.
- Breathe deeply as you perform the exercise to help relax and improve the mobility of the thoracic spine.
- If you experience any pain or discomfort, stop the exercise and consult a healthcare professional.
Variation:
- You can also perform thoracic extensions on the floor by lying down on your back and placing a foam roller or rolled-up towel under your upper back. Gently arch over the foam roller to achieve the thoracic extension stretch.
Remember that improving thoracic spine mobility can take time, so be patient and consistent with your exercises. If you’re unsure about the exercise or have any existing back issues, it’s advisable to consult a physical therapist or healthcare provider before attempting this movement.
JUMP ROPE
SETS: 1 REPS: 1 min REST: 3 min
HELPFUL TIPS FOR PERFORMING JUMP ROPE
Jumping rope is a great cardiovascular exercise that can help improve coordination, endurance, and overall fitness. Here’s a step-by-step guide to help you perform jump rope:
1. Choose the Right Rope: Select a jump rope that’s appropriate for your height and skill level. Stand on the center of the rope and ensure the handles reach your armpits.
2. Find the Right Surface: Jump on a flat, non-slip surface like a gym mat, wooden floor, or outdoor pavement. Avoid jumping on concrete or asphalt surfaces as they can be hard on your joints.
3. Adjust Your Grip: Hold the handles of the rope, one in each hand, with a relaxed grip. Your elbows should be close to your sides and your forearms parallel to the ground.
4. Basic Jumping Technique: Start with the basic two-foot jump.
Here’s how to do it:
- Keep your knees slightly bent.
- Use your wrists, not your arms, to turn the rope.
- Jump just enough to clear the rope (about 1 inch) using the balls of your feet.
- Land softly on the balls of your feet, absorbing the impact with your knees.
5. Maintain a Rhythm: Find a steady pace that works for you. The rope should pass under your feet with each jump. Start with a slower pace and gradually increase your speed as you get more comfortable.
6. Practice Coordination: Once you’re comfortable with the basic jump, you can try variations to challenge yourself, such as alternate foot jumps, high knees, or double unders (the rope passes under your feet twice in one jump).
7. Breathing: Focus on your breathing to maintain endurance. Breathe in through your nose and out through your mouth in a steady rhythm.
8. Jumping Session: Aim for 5 to 10 minutes of jumping initially, and gradually increase the time as your fitness level improves. Take short breaks if needed.
9. Warm-Up and Cool Down: Start with a light warm-up to prepare your muscles and joints. After your jump rope session, cool down with gentle stretches to prevent muscle tightness.
10. Safety Tips:
- Wear appropriate athletic shoes with good cushioning to reduce impact on your joints.
- Maintain proper posture and keep your core engaged to prevent lower back strain.
- Listen to your body; stop if you feel pain or discomfort.
- Stay hydrated before, during, and after your workout.
Remember, practice is key. Jumping rope might be challenging at first, but with consistent effort, you’ll improve your technique and stamina over time.
SUPERSET
PERFORM EACH SUPERSET WITH A 3 MIN REST BETWEEN SUPERSETS
PLANK
SETS: 4 REPS: 20 SEC REST: 00
HELPFUL TIPS FOR PERFORMING A PLANK
Performing a plank exercise is a great way to engage your core muscles and improve your overall stability. Here’s a step-by-step guide on how to perform a basic plank:
1. Starting Position:
- Begin by positioning yourself on the floor in a prone position (face down).
- Place your forearms on the ground, aligning your elbows directly under your shoulders.
- Extend your legs straight behind you, resting on your toes.
- Your body should form a straight line from your head to your heels.
2. Engage Your Core:
- Engage your core muscles by pulling your belly button toward your spine. This helps maintain a stable, straight body position.
3. Maintain Proper Form:
- Keep your body in a straight line from head to heels. Avoid letting your hips sag or lifting your hips too high.
- Ensure your neck is in a neutral position, with your gaze focused on the floor a few inches in front of your hands.
4. Hold the Plank:
- Hold this position for as long as you can maintain proper form. Start with 10-20 seconds and gradually work your way up to longer durations.
- Focus on maintaining your core engagement and breathing evenly.
5. Listen to Your Body:
- Planks can be challenging, especially if you’re new to the exercise. It’s okay to start with shorter durations and gradually increase the time as your core strength improves.
- If you feel discomfort or strain in your lower back, modify the plank by dropping your knees to the ground while keeping your upper body in the same position.
6. Variations:
Once you’re comfortable with the basic plank, you can explore different variations to challenge yourself and target different muscle groups:
- Side Plank: Instead of resting on your forearms, you’ll rest on one forearm and stack your feet on top of each other. Lift your hips so your body forms a straight line, and hold this position on each side.
- Plank with Shoulder Taps: While in the plank position, lift one hand off the ground and tap the opposite shoulder. Alternate sides while keeping your hips stable.
- Plank Leg Lifts: From the plank position, lift one leg a few inches off the ground and hold for a few seconds. Alternate legs.
Remember, consistency is key. Incorporate planks into your regular workout routine to gradually improve your core strength and overall stability. If you’re new to exercise or have any health concerns, it’s a good idea to consult a fitness professional or healthcare provider before starting a new exercise regimen.
BODY WEIGHT SQUAT
SETS: 4 REPS: 10,8,6,4 REST: 00
TIPS FOR PERFORMING A BODYWEIGHT SQAUT
Performing a bodyweight squat is a fundamental exercise that targets your lower body muscles, including your quadriceps, hamstrings, and glutes. Here’s a step-by-step guide on how to perform a bodyweight squat with proper form:
1. Starting Position:
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Keep your chest up and your shoulders relaxed.
2. Initiate the Movement:
- Begin the squat by pushing your hips back and bending your knees.
- Imagine you’re sitting back into an imaginary chair. Keep your weight on your heels and maintain a neutral spine.
3. Lowering Phase:
- As you bend your knees, lower your body down toward the ground.
- Keep your chest up and your back straight. Avoid rounding your back or hunching over.
4. Depth and Alignment:
- Ideally, aim to lower yourself until your thighs are parallel to the ground or slightly below. This is known as a “deep squat.” However, if you’re not able to reach this depth comfortably, that’s okay. Work on gradually increasing your flexibility and range of motion over time.
- Ensure your knees are tracking in line with your toes. Avoid letting your knees collapse inward.
5. Ascending Phase:
- Push through your heels to initiate the ascent.
- Straighten your legs and extend your hips as you return to the starting position.
6. Breathing:
- Inhale as you lower yourself into the squat position.
- Exhale as you push through your heels to stand back up.
7. Common Mistakes to Avoid:
- Knees Over Toes: Avoid letting your knees extend too far forward beyond your toes. Keep them in line with your toes to prevent excessive strain on your knee joints.
- Arching Lower Back: Maintain a neutral spine throughout the movement. Avoid arching your lower back or rounding your shoulders.
- Heels Lifted: Keep your weight centered on your heels. Avoid lifting your heels off the ground; this can lead to imbalance and reduced stability.
- Rushing: Perform squats in a controlled manner. Avoid rushing through the movement, as this can compromise your form.
8. Modifications and Progressions:
- If you’re new to squats, you can start by using a chair or bench behind you for support. Lower yourself until you lightly touch the chair before standing back up.
- To make squats more challenging, you can try variations like jump squats or pistol squats (single-leg squats) once you have built up sufficient strength and flexibility.
Remember, it’s important to focus on maintaining proper form throughout the exercise. Start with a few repetitions and gradually increase as you become more comfortable and confident in your technique. If you have any existing health conditions or concerns, consult a fitness professional or healthcare provider before starting a new exercise routine.
circuit
PERFORM AS A CIRCUIT. COMPLETING ALL EXERCISE ONCE THEN REST FOR 3 MIN.
REPEAT 5 TIMES
BIRD DOG
SETS: 4 REPS: 10,8,6,4 REST: 00
HELPFUL TIPS FOR PERFORMING A BIRD DOG
The Bird Dog exercise is a great way to improve core stability, balance, and coordination by engaging both your abdominal and lower back muscles. Here’s a step-by-step guide on how to perform the Bird Dog exercise with proper form:
1. Starting Position:
- Begin on your hands and knees in a tabletop position. Your hands should be directly under your shoulders, and your knees should be under your hips.
- Keep your spine neutral, with your head aligned with your back.
2. Engage Your Core:
- Before you begin moving, engage your core muscles by drawing your belly button toward your spine. This will help stabilize your torso during the movement.
3. Bird Dog Movement:
- Extend your right arm straight out in front of you at shoulder level, while simultaneously extending your left leg straight out behind you at hip level. Keep your toes pointed downward.
- Your body should form a straight line from your fingertips to your toes. Avoid arching your lower back or raising your leg too high.
4. Hold and Balance:
- Hold the extended position for a moment, focusing on maintaining balance and stability.
- Keep your hips and shoulders parallel to the ground. Avoid tilting your hips to one side.
5. Return to Starting Position:
- Gently bring your right arm and left leg back to the starting tabletop position.
- Lower them down without letting them touch the ground, and then you can repeat the movement on the opposite side.
6. Alternate Sides:
- Repeat the exercise, this time extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions or time.
7. Breathing:
- Inhale as you extend your arm and leg.
- Exhale as you return to the starting position.
8. Common Mistakes to Avoid:
- Arching Back: Keep your back flat and avoid arching or rounding your spine during the movement.
- Lifting Hips: Don’t allow your hips to rise higher than your shoulders. Keep your body in a straight line.
- Dropping Limbs: Keep your limbs lifted and extended at the same level as your torso. Avoid letting them drop too low or too high.
- Rushing: Perform the movement slowly and with control to engage your muscles effectively.
9. Modifications:
- If you find it difficult to maintain balance, you can perform the Bird Dog exercise with just the arms or just the legs extended, rather than both at the same time.
- To make the exercise more challenging, you can try extending your arm and leg on the same side, which requires additional core stabilization.
Incorporate the Bird Dog exercise into your regular workout routine to enhance core strength and stability. As always, if you have any existing injuries or medical conditions consult a healthcare provider before attempting new exercises.
Scapular Pull-up
SETS: 4 REPS: 10,8,6,4 REST: 00
HELPFUL TIPS FOR PERFORMING A SCAPULAR PULL UP
A Scapular Pull-up is an effective bodyweight exercise that helps improve scapular (shoulder blade) mobility and strength. It’s also a great way to develop the initial strength needed for full pull-ups. Here’s how to perform a Scapular Pull-up:
1. Starting Position:
- Find a pull-up bar or sturdy horizontal surface that can support your body weight.
- Hang from the bar with your arms fully extended and your palms facing away from you (overhand grip).
- Your body should be relaxed and hanging freely. This is your starting position.
2. Scapular Activation:
- Initiate the movement by engaging your scapulae (shoulder blades).
- Imagine you’re trying to squeeze your shoulder blades together and downward, as if you’re trying to pinch a pencil between them and slide them into your back pockets.
3. Scapular Pull:
- While keeping your arms straight, retract and depress your shoulder blades. This will create a slight pulling sensation in your upper back.
- You’re essentially trying to engage the muscles between your shoulder blades without bending your elbows or moving your body upward.
4. Hold and Release:
- Hold the scapular pull for a couple of seconds while maintaining tension in your shoulder blades.
- Slowly release the tension and return to the relaxed hanging position.
5. Repetitions:
- Perform several repetitions of scapular pulls to get accustomed to the movement and engage the correct muscles.
6. Common Mistakes to Avoid:
- Elbow Bending: Remember, the goal is to move your shoulder blades, not your elbows. Keep your arms straight throughout the movement.
- Shrugging: Avoid shrugging your shoulders toward your ears. Instead, focus on pulling your shoulder blades downward and together.
- Overarching: Keep your core engaged and avoid arching your lower back excessively.
7. Incorporating Scapular Pull-ups:
- Scapular pull-ups can be used as a warm-up exercise before more intense pulling exercises like full pull-ups or chin-ups.
- They can also be included in your regular upper body workout routine to improve shoulder stability and strength.
8. Progression:
- Once you’ve mastered scapular pulls, you can progress to partial pull-ups, where you initiate the movement by pulling your body slightly upward with your arms, but not completing a full pull-up.
- Eventually, as your strength improves, you can work toward performing full pull-ups.
Remember that proper form is crucial for maximizing the benefits of this exercise and preventing injury. If you’re new to exercise or have any concerns, it’s a good idea to consult a fitness professional before incorporating new movements into your routine.
Mountain Climbers
SETS: 4 REPS: 10,8,6,4 REST: 00
HELPFUL TIPS FOR PERFORMING MOUNTIAN CLIMBER
Mountain climbers are a dynamic bodyweight exercise that targets multiple muscle groups, including the core, shoulders, and legs.
Here’s how to perform mountain climbers:
1. Starting Position:
- Begin in a high plank position with your hands placed directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core muscles by pulling your belly button toward your spine.
2. Movement:
- Start by lifting your right foot off the ground and bending your right knee.
- Draw your right knee toward your chest, aiming to bring it as close to your right elbow as possible.
3. Alternating Legs:
- Quickly switch legs by extending your right leg back to its starting position while simultaneously bringing your left knee toward your left elbow.
- Imagine you’re running in place while in the plank position.
4. Quick and Controlled:
- Perform the movement in a fast and controlled manner, simulating a running motion.
- Maintain the plank position and avoid letting your hips rise or sag.
5. Breathing:
- Breathe steadily throughout the exercise. Inhale and exhale as you maintain the running motion.
6. Repetitions and Sets:
- Aim to perform mountain climbers for a specific duration (e.g., 30 seconds) or a certain number of repetitions (e.g., 15-20 repetitions per leg).
7. Common Mistakes to Avoid:
- Hunching Shoulders: Keep your shoulders directly over your hands and avoid hunching them toward your ears.
- Hiking Hips: Maintain a straight line from your head to your heels. Avoid lifting your hips too high or letting them sag.
- Rapid Movement: While mountain climbers involve quick movement, make sure you’re still in control. Avoid rushing and sacrificing proper form.
8. Modifications:
- If the full version of mountain climbers is too challenging, you can perform a slower and more controlled version. Instead of running in place, focus on bringing one knee toward your chest at a time.
- To increase the intensity, you can perform mountain climbers with your hands on an elevated surface, such as a bench or step.
9. Incorporating Mountain Climbers:
- Mountain climbers can be used as part of a dynamic warm-up, in high-intensity interval training (HIIT) workouts, or as a cardio-intensive component of your routine.
- They’re great for getting your heart rate up and engaging multiple muscle groups in a short amount of time.
As with any exercise, maintaining proper form is crucial to prevent injury. If you’re new to mountain climbers or exercise in general, consider consulting a fitness professional to ensure you’re performing the movement correctly and safely.
circuit
PERFORM AS A CIRCUIT. COMPLETING ALL EXERCISE ONCE THEN REST FOR 3 MIN.
REPEAT 3 TIMES
Hip Hinge
SETS: 4 REPS: 10,8,6,4 REST: 00
HELPFUL TIPS FOR PERFORMING HIP HINGE
Performing a hip hinge exercise is essential for proper movement mechanics, especially when lifting objects from the ground or performing exercises like deadlifts and kettlebell swings. The hip hinge movement pattern involves bending at the hips while keeping a neutral spine. Here’s how to perform a hip hinge exercise:
1. Starting Position:
- Stand with your feet hip-width apart or slightly wider. Your toes can be slightly turned out.
- Place your hands on your hips or lightly touch your fingers to your thighs.
2. Engage Your Core:
- Before initiating the movement, engage your core muscles by pulling your belly button toward your spine. This will help stabilize your torso.
3. Hip Movement:
- Begin the hip hinge by pushing your hips back as if you’re trying to reach back with your tailbone.
- Imagine you’re closing a door with your butt, keeping your upper body and spine in a neutral position.
4. Maintain a Neutral Spine:
- As you hinge at the hips, your back should remain flat, with a natural arch in your lower back. Avoid rounding your back or hyperextending your spine.
5. Slight Knee Bend:
- Allow a slight bend in your knees as you hinge at the hips. Your knees should stay soft but not excessively bent.
6. Forward Lean:
- As you hinge, your upper body will naturally lean forward. Your hips should move back at the same rate as your upper body leans forward, maintaining the straight line from head to hips.
7. Depth:
- Continue hinging until your upper body is roughly parallel to the ground or until you feel a gentle stretch in your hamstrings.
- The depth will vary based on your flexibility and the purpose of the exercise.
8. Return to Starting Position:
- To come back up, engage your glutes and hamstrings as you push your hips forward and stand up straight. Keep your core engaged throughout the movement.
9. Common Mistakes to Avoid:
- Rounding Back: Keep your spine neutral throughout the movement. Avoid rounding your back, as this can lead to strain.
- Lifting Heels: Keep your weight centered on your heels. Avoid lifting your heels off the ground.
- Overarching: While maintaining a neutral spine, avoid arching your lower back excessively at the top of the movement.
10. Incorporating the Hip Hinge:
- Practice the hip hinge movement pattern as a warm-up or as part of your strength training routine.
- It’s a foundational movement for exercises like deadlifts, Romanian deadlifts, and kettlebell swings.
Remember, mastering proper hip hinge technique is crucial for preventing injuries and maximizing the benefits of exercises that involve this movement pattern. If you’re new to hip hinging, consider seeking guidance from a fitness professional to ensure you’re performing the exercise correctly.
Hollow Body Hold
SETS: 4 REPS: 10,8,6,4 REST: 00
TIPS FOR PERFORMING A HOLLOW BODY HOLD
The Hollow Body Hold is a core-strengthening exercise that involves creating tension and stability throughout your entire body. It’s commonly used in gymnastics and other fitness disciplines to improve core strength and body control. Here’s how to perform a Hollow Body Hold:
1. Starting Position:
- Lie on your back with your arms extended overhead and your legs straight out.
- Press your lower back into the ground to maintain a neutral spine.
2. Engage Your Core:
- Before you begin the movement, engage your core muscles by pulling your belly button toward your spine. This will create a slight posterior pelvic tilt and engage your lower abdominal muscles.
3. Raise Your Shoulders and Legs:
- Lift your shoulders and legs off the ground simultaneously.
- Your arms should be extended alongside your ears, and your legs should be lifted a few inches off the ground.
4. Form the Hollow Position:
- Tuck your chin slightly, lifting your head and shoulder blades off the ground.
- Your lower back should remain pressed into the ground to avoid arching.
5. Create Tension:
- Imagine trying to press your lower back into the ground while simultaneously reaching your fingertips and toes away from each other. This creates tension through your entire body.
6. Maintain Alignment:
- Your body should form a “hollow” shape, resembling a shallow “U” from head to heels.
- Avoid letting your lower back lift off the ground or allowing your arms or legs to drop.
7. Breathing:
- Breathe evenly throughout the hold. Inhale and exhale steadily without holding your breath.
8. Duration:
- Hold the position for a certain duration. Start with shorter holds, such as 10-15 seconds, and gradually work your way up to longer holds as your core strength improves.
9. Common Mistakes to Avoid:
- Arching Lower Back: Keep your lower back pressed into the ground to maintain a neutral spine.
- Dropping Arms or Legs: Maintain tension in your body by keeping your arms and legs lifted throughout the hold.
- Protruding Chin: Keep your chin tucked slightly to maintain a straight line from head to heels.
10. Modifications:
- If the full Hollow Body Hold is too challenging, you can bend your knees slightly to make the exercise easier.
- To increase the challenge, you can extend your arms and legs lower toward the ground while maintaining proper form.
11. Incorporating the Hollow Body Hold:
- Include the Hollow Body Hold as part of your core workout routine or as a warm-up exercise to engage your core muscles.
Remember that quality of form is more important than duration. Focus on maintaining proper alignment and tension throughout your body during the exercise. If you’re new to this exercise or have any concerns, consult a fitness professional before adding it to your routine.
COOL DOWN
SMR UPPER/LOWER BODY
SETS: 1