Downward Dog
This exercise works the shoulders, hamstrings, and calves.
Start in a pushup position with your hands shoulder-width apart and your feet hip-width apart.
Lift your hips toward the ceiling while keeping your back straight.
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Push through your palms and your heels as you lengthen your spine.
Hold for 30 seconds to one minute.
Warrior II
Warrior II works the legs, core, and shoulders.
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Begin in a standing position with your feet wide apart.
Turn your right foot outward, and bend your right knee to a 90-degree angle.
Extend your arms out to the sides at shoulder height.
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Keep your gaze over your right hand.
Hold for 30 seconds on each side.
Repeat two times on each side.
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3.
Child’s Pose
Child’s pose strengthens the back and promotes relaxation.
Start on your hands and knees.
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Sit back onto your heels, reaching your arms forward on the mat.
Keep your forehead on the ground, and relax.
Hold for 30 seconds to one minute.
Here’s a simple swimming routine:
1.
Front Crawls
The front crawl works the shoulders, arms, and core.
Begin in the water, floating horizontally.
Extend your arms forward, and kick your legs in a fluttering motion.
Rotate your body from side to side as you stroke with your arms.
Repeat for five laps.
Breaststroke
The breaststroke works the chest, inner thighs, and back.
Start with your arms extended forward and your legs together.
Pull your arms outward, and sweep them back to your chest as you kick your legs apart.
Bring your arms back together, and glide forward.
Repeat for five laps.
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3.
Maintain a streamlined body position with your face up.
Alternate your arm movements in a continuous circular motion.
Execute a flutter kick with your legs.
Keep a slight body rotation to reduce resistance.
Maintain a consistent rhythm between your arms and legs.
Repeat for five laps.
Try this Pilates routine for effective weight loss:
1.
Leg Circles
Leg circles target the abdominal muscles and hip flexors.
Lie on your back with your arms at your sides and your legs extended.
Lift one leg toward the ceiling.
Make small circles with your raised leg, keeping your core engaged.
Reverse the direction of the circles.
Complete 15 repetitions on each leg.
The Hundred
This exercise engages the abdominal muscles and improves overall core strength.
Lie on your back with your legs extended and your arms at your sides.
Lift your head, neck, and shoulders off the ground.
Pump your arms up and down while breathing in for five counts and out for five counts.
Repeat for 15 breath cycles.
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3.
Donkey Kicks
Donkey kicks target your glutes, core, and hamstrings.
Start on all fours with your hands beneath your shoulders and your knees beneath your hips.
Lift your right knee off the ground while keeping your foot flexed.
Extend your right leg straight up and behind you, engaging your glutes.
Lower your leg back to the starting position, and repeat 15 times before switching to the other leg.
Here’s a low-impact cardio routine:
1.
Stand with your feet hip-width apart.
Lift your right knee as high as possible while swinging your left arm forward.
Switch to the left knee and right arm in one fluid motion.
Do not jump to switch sides.
Repeat this motion as fast as you’re free to for 30 seconds.
Rest for 15 seconds, then repeat for three rounds.
Stand with your feet hip-width apart, and place your hands behind your head.
Lift your right knee toward your chest while simultaneously crunching your left elbow toward your right knee.
Alternate sides, performing a standing bicycle motion.
Continue for 30 seconds.
Rest for 15 seconds, then repeat for three rounds.
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3.
Stand with your feet hip-width apart.
Lower it down, and switch to the left leg.
Perform these leg raises as quickly as possible for 30 seconds.
Rest for 15 seconds, then repeat for three rounds.
Plus, you’ve got the option to customize the intensity level by adjusting your bike’s resistance.
Uphill Climb
The uphill climb is a nice warm-up exercise you could take at your own pace.
It targets your leg muscles, glutes, and core.
Turn the resistance knob, or set the incline to simulate riding uphill.
Pedal at a steady pace as if you’re climbing a hill.
Focus on controlled breathing as you pedal uphill.
Maintain for three to five minutes.
Reduce the resistance to a lower level.
Pedal as fast as you’re able to for a burst of intense effort.
Push and pull the pedals through their entire range of motion.
For this sprint, remain seated on the bike.
Maintain for three to five minutes.
Standing Climb
Standing climbs strengthen your core, legs, and glutes.
Turn up the resistance to simulate a steep climb.
Rise from the seat while keeping your hands on the handlebars.
Maintain a steady pace while standing and pushing through your legs.
Engage your core muscles to stabilize your body.
Maintain for three to five minutes.
Lower the resistance to a comfortable level.
Pedal at a slower, easy pace to allow your heart rate to recover.
Keep your upper body relaxed, and maintain proper posture.
Take deep breaths, and focus on recovering.
Continue for three to five minutes.
For a higher-intensity workout, repeat the entire circuit.
