Beginners Daily Home Routine
Try to do the following exercises each day.
On waking if possible but not necessary just optimal.
Don't rush them think about each movement and listen to your body.
Best to perform in bare feet as we use feet to grip the floor and all power comes from the ground up.
Please breathe deeply and don't rush the bending forward.
Exercises
Exercise 1
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Stand feet hip width apart
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Don't lock knees but if you are gifted with flexibility then you can straighten legs
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Pinch shoulder blades together ( imagine a pen 🖊 between the them at each point of the exercise)
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Push hips back aim bum to the wall behind you hands on hips bend forward until parallel with the floor​
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5 reps 3 sets acceptable 10 reps optimal
Exercise 2
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Standing tummy sucked in raise right knee as high as possible then return to the floor, remember the bare foot tip grab the floor with Standing leg.
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Perform at least 5 reps 3 set target 10 to 15 reps
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Change lead leg daily.
Exercise 3
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Face the wall placing hands on the wall slight bends on elbows
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Lift right foot keep knees bent and push leg back behind you trying to squeeze your bum on that side its not an aggressive movement 10 to 20 reps a side
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Change lead leg daily.
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To increase resistance optionally add a resistance band
Exercise 4
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Raise both arms to shoulder height little pause at the shoulder height and return to start 20 to 30 reps 3 sets
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Side lateral raises arms out to the side shoulder height hold at the top for a little time then return to start 20 to 30 reps 3 sets ( il accept 2 if pushed for time)
Exercise 5
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Hands on hips knees soft curl up to balls of the feet squeeze calfs and peel back to the floor
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20 reps 3 sets
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Paired with waist rotation
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Imagine flashlights on the hips you want to keep the light beams ahead of you
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Rotate waist as far as possible each side arms folded chest height
