After Warm Up Exercise

Every trainer has a different style of teaching, but here we will learn two sets of formats in which each set has different exercise.

The first set sequence is on a plain surface of the ground (Gym, Ground, Park or you can use a Mat in your own Home).

                           Upper body and Lower body Exercise

 -  Neck Roll

 -  Pillar Stretch

 -  Stork

 -  Wall Chair

 -  Pelvic Tilt or Ab Hollow                        

 -  Knee to Chest

 -  Seated Pretzel Stretch 

 -  Reclining Twist

 -  Crunches 

 -  Cobra

 -  Cat

                           
                                -  Child Pose (Garbhasana)

                                -  Superman

Second set sequence : These are advanced options. (On the Ball)

                                -  Neck Roll
                                -  Pillar Stretch
                                -  Stork
                                -  Wall Chair
                                -  Back Extension (Back Spinal Extension)
                                -  Ball Crunch Exercise                                        
                                -  Seated Ball Twist
                                -  Seated Ball Leg Extension
                                -  Front Extension (Front Spinal Extension)
                                -  Front Spinal Extension (Superman)

If any of these are uncomfortable, you may stop for a while and relax your muscles for about 5 to 6 mins. But remember one thing, "The more dedicated you are, the better your results will be". Every one of us has a habit to look in the mirror. You may find yourself looking more in the mirror as you are noticing a change little by little.




I will explain each exercise in detail with the images and videos in my next posts. I know every one has a desire to look perfect, some of us want a 6 pack or 8 pack, but remember one thing,  nothing comes overnight. You need to put your best efforts and time towards your ambitions!