You will have to follow this routine three times in a week. Do the first exercise for three minutes and complete as many. Complete the reps as much as possible during this time. After completing this take rest for 1 minute. Then go for the next move. Repeat this until you finish the exercise. If you stumble at any move then take rest for 5 minutes. Then start from that move again.
Pushup Trans in you weight loss exercises plan
A. Get into plank position with your hands down, but slightly outside your shoulders.
B. Lowering down your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as soon as possible. Keep your core braced the entire time. Have to ensure that your hips do not sag.
Makes it harder: Touching your chest nearly to the floor then pause for a little while. Then push up releasing your palms from the floor. Don’t hold the muscle for each push up.
Stability ball leg curl
A. Set your Arms and legs showing in the image. Legs set upon the ball. Raise your hips that your shoulders to heels form a straight line.
B. Bend your knees and raise your hips to pull the ball towards you using ball, squeeze your gluts, and then roll back out without dropping your hips towards the ground you.
Stability Ball Rollout
A. Kneel facing a stability ball. Clasp your hands and place your forearms on the ball.
B. Keeping your core tight and back flat, slowly Roll the ball forward. Like you, straighten your body and extend your arms as you can without allowing your hips to sag. Tighten your abs to pull the ball back to the starting position. This is one reps.
Back lunge with ball Twist
A. Grab a medicine ball and stand with your feet shoulder separately.
B. Step right foot back into a lunge, keeping your thigh parallel to the floor. Twist your waist as you can to the right. Step back and up, returning the ball to the center. Repeat with the right leg and twist to complete one rep you.
Lying Ball Throw
A. Grip the ball in your hand then lie flat showing in the image. You must grasp it with both hands.
B. Backup your kernel, then swing the ball in front of you (like you’re throwing in general) as raise your torso forward in a sitting position. This is one rep.