You are born weak and die weak, what you are in between those two periods of time is up to you
Isn’t that the most worth side effect of exercise?? Love yourself. Behind every successful woman
is a good man is the butt she got moving to get her there. If you can conquer that 30-second plank, what can’t you do?
Beginners, Level 1
Lie flat on your stomach with your arms extended overhead and palms facing each other. Raise your arms to a 45-degree angle with your body, forming a “Y.” Now, bring down and extend your arms straight out to the side to form a “T.” Now, bend your elbows to a 90degree angle and make your forearms parallel to your body, push down those elbows a little, forming a “W”. Now . with your elbows bent at a 90-degree angle, drop your forearms down until your forearms are perpendicular to your body, to form an “L”.
Intermediary, Level 2
Do the same movements as in level 1. Just bow back a little while you do all the moves. Raise your head and hands along with the legs off the floor.
Keep your glutes and abs tight while doing it. Do not overdo. Listen to your body and act accordingly.
This will strengthens your back as well along with the shoulders.
Advanced, Level 3
For this stand upright with feet shoulder width apart and hands extended overhead. Take a half squat. Lean a bit forward keeping the abs tight. Now move the arms in each letter formation. Keep in mind to not take a deep squat. Keep the abs, thigh, glutes contracted. Do not yank arms, move in a controlled manner.
Start with 50 seconds and you can increase as per your strength. Make sure to keep your torso straight in level 3. Make slow but controlled movements.
When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.
Tip of the day
Don’t take today’s workout as a relief. You already have many exercises. Go do them all. Repeat. Rest. Repeat. That sore pain is the reward. You can apologize to your body after those few last non-doable reps. 😉
These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.
My previous posts of the #AToZChallenge –
V – “V” Leg Raises
W – “W” Leg Raises
X – “X” Squats