These workouts are general movements essential to keep your joints of movements strong and healthy
(Any person suffering from health and physical related complications or conditions are suggested to please consult your Doctor or Health care specialist before doing any exercise)
Easy any where workout types to strengthen your core muscle
Push-up.
Hands and toes down on the ground, body elevated up, parallel, move full body in pushing with gravity slowing and rising up in same pattern, keep back straight, 3 to 4 sets of 10, 25 and 50 reps
Crunches.
To activate smaller, deeper abdominal muscles in their motion. Shoot for 3 to 4 sets of 10, 15 and 20.
Bicycles.
Lie on your back feet in the air, knees bent. Place your hands behind your head. Begin pumping your legs in the classic bicycle motion, vigorously, sets of 3 to 4 for 30 seconds, 60 seconds and maximal minutes of your endurance.
Planks.
Rest on your elbows and toes, keeping your back and legs straight. Hold for 30 seconds, 60 seconds and 180 seconds progression .
Lower Body Proximal Exercise
Spot Sprinting.
Walk marching/ jogging/ Running on one spot.
Sit-Ups.
Aim 3 to 4 sets of reps 20 to start, and work your way up to 50 once you’re a progress.
Squats.
Back straight, feet slightly turned out, stance shoulder width apart. Drop your hips down slowly, . Do two 3 to 4 sets of 10, 25, 50, 100
Lunges.
Start standing with your feet parallel, with stance shoulder width apart. Take a big step forward with your right leg, landing with your knee bent and over your toes. Allow your back knee to drop down toward the floor while swinging your left arm forward for balance. Move your right front foot to return to standing position. Do 3 to 4 sets of 10, 25, 50, 100 on each side.
Squat Jumps.
Bend your knees as if you are going into the squat position, tucking your arms like a downhill skier. Spring off the floor and straighten your legs in the air, before landing in a squat once again. Do 3 to 4 sets of 10/ 25.