Easy Exercises

Downward Dog

Downward Dog is an integral part of yoga practice that helps the student easily flow from one position to the next. When done correctly, this iconic pose should leave your shoulders, core and legs feeling strong and engaged in a deep stretch.

How to do Downward Dog

• Stretch your hands wide on the floor with your shoulders internally rotated. Position your feet hip-width apart. With your chin tucked into your chest and pelvic floor engaged, lift your hips and gaze at your toes through your legs. Keep your legs straight and your heels on the mat. Your body should look like an upside-down "V".

Lunge

A lunge is a versatile strength training move for your lower body that can be done in place or while moving across the floor. Lunges don’t require any special equipment and can be practiced anywhere, making them a great exercise for when you’re on the go.

How to do Lunge

• Walk upright with foot shoulder-width apart in opposite.

• Step one leg forward and lower the legs so all knees hit a 90-degree angle. Your back foot will fall off the board. Clasp your palms close at the sides. Rise back to your beginning spot and repeat.

Bridge

Bridge is a bodyweight exercise that works your glutes and is a great basic move. When done correctly, it can effectively target your buttocks, legs and lower body. It requires no equipment to do.

How to do Bridge

• The bridge exercise is a great exercise to help build and maintain core strength

• Start out lying on your back with your knees bent with your foot down on the concrete.

• Lift up your knees off the floor as you pull your abs in to hold your glutes close.

• Keep the place for a count then return back to the top.

• Repeat with as many sets as needed.

Reverse Crunch

Reverse Crunches are a bodyweight exercise that works your abs and quadriceps and are a great basic move. When done correctly, they can effectively target your core, hips, legs, lower body, upper legs and waist. They require no equipment to do.

Leg Pres

Leg Press is a strength exercise that works your triceps and is a great basic move. When done correctly, it can effectively target your . It requires weight machine to do.

How to do Leg Press

• The leg press exercise is a variant of leg press exercises which targets the external muscles of the legs by putting your feet closely together.

• Start off sitting on a leg press machine with your foot on the crosspiece approximately 6 inces apart and your toes pointing outward.

• Once in place, take the handles on the sides of the unit, loosen the keys, gradually lean over at your knees and push the weight as far as possible into your body.

• Keep for a count and then return back to the starting spot.

• Continue with as many reps and sets as needed.

• Tips :

• Should not lock your knees at the peak because that will result in injuries.

Swan Exercise

Swan Exercise is a none exercise that works your abs, triceps, deltoids, pecs, rhomboids and spinal erectors and is a great easy move. When done correctly, it can effectively target your arms, chest, core, lower back, lower body, middle back, shoulders, upper body, upper chest and waist. It requires mat to do.

Dumbbell Squat

Dumbbell Squat is a strength exercise that works your quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires dumbbells to do.

How to do Dumbbell Squat

• The dumbbell squat exercise is a great workout for the lower body and uses dumbbells instead of a barbell to complete the motion.

• Start off grabbing a dumbbell in each hand, placing your feet slightly wider than shoulder-width apart with your knees and toes pointed outward.

• With your abdomen firmly pulled back, gradually fall by bending at the knees and hips in a squatting motion.

• Continue to slowly lower yourself as far as you can control without letting your body shift towards your toes.

• When in the decreasing role for as far as you can go back, keep for a count and then gradually move to the starting point.

• Repeat with as many reps and sets as needed.

Standing Hip Flexor Stretch

Standing Hip Flexor Stretch is a bodyweight exercise that works your quadriceps and hip flexors and is a great basic move. When done correctly, it can effectively target your . It requires no equipment to do.

How to do Standing Hip Flexor Stretch

• Start out standing up straight with your spine upright with your left foot in front of the other.

• Bend slightly at both knees and raise the back foot up from the concrete.

• Move your weight forward and aim your body in a lunge stance using your front foot as the stabilizer with your back foot already bent to the floor and stretched out.

• Keep this place for 15 to 30 seconds then return back to the top.

• Continue for however many reps, sets for however long you wish.

Barbell Romanian Deadlift

Barbell Romanian Deadlift is a strength exercise that works your hamstrings, glutes and spinal erectors and is a great basic move. When done correctly, it can effectively target your . It requires barbell to do.

How to do Barbell Romanian Deadlift

• The romanian deadlift movement is identical to the standard deadlift but varies as you hold your legs straight during the routine and carry the bar all the way to the ground with each attempt.

• Start out by setting a barbell in front of your foot on the field and gripping the barbell with a grip a little broader than shoulder-width apart.

• Bend your legs slightly, leaving your shoulders and back level.

• Lift the bar straight up focusing on using the hands while you rise.

• If you are standing the bar will be leaning on your thighs.

• Drop the bar to the floor with a gentle curve in the legs flexing your shoulders out for support.

• Repeat with as many reps and sets as needed.

Pigeon Pose

Pigeon Pose is a none exercise that works your hamstrings, quadriceps, glutes and hip flexors and is a great easy move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, thighs and upper legs. It requires mat to do.

Mountain Climber

The Mountain Climber is a bodyweight exercise that serve as a great full-body workout. This plyometric plank movement does it all: increases core strength, defines the shoulders, chest and upper back, works the quads and glutes -- all while raising the heart rate.

How to do Mountain Climbers

• Begin in the push-up position with your arms fully straight and immediately under your knees. Your body will shape a straight line from your neck to your knees.

• Squeeze your stomach, raise one foot off the floor and pull your leg back into your chest while holding your body in as clear of a line as possible. Adjust to the beginning point and perform the action on the opposite hip.

Standing Hamstring Stretch

Standing Hamstring Stretch is a bodyweight exercise that works your abs, calves and hamstrings and is a great basic move. When done correctly, it can effectively target your core, legs, lower body, lower legs, upper legs and waist. It requires no equipment to do.

How to do Standing Hamstring Stretch

• Begin by standing straight up with your arms on your chest with one knee stretched out on your foot on either an exercise ball or table.

• Take your hands and then press back on your inner thighs sensing a stretch and keep for around 15 to 30 seconds.

• release the strain and then stretch the hamstring by pressing your feet into the bench or exercise ball and stay for 15 to 30 seconds.

• Go back to the starting point and repeat with opposite side.

Leg Raise

Leg Raises is a bodyweight exercise that works your abs, lower abs and upper abs and is a great basic move. When done correctly, it can effectively target your core and waist. It requires no equipment to do.

How to do Leg Raises

• The leg raise movement helps function to stabilize the lower abs which are usually a hard muscle to reach.

• Start out either sitting on a flat bench or lying down on the floor, holding your hands under your shoulders to stabilize your back because that would be the beginning point of the exercise.

• When in place, hold your feet aligned with your toes sticking out, gently lift your legs up towards the ceiling gripping your ab muscles in the process.

• Keep on the move upward when gripping your lower abs and until you hit the top spot, pause and hold for a count, then gradually return back to the starting place in a guided manner.

• Tips :

• You don't have to have a wide range of motion for this exercise for it to be successful.