1. Sun Salutation
This is a great exercise that works your entire body. It is not only effective for weight control and preventing obesity, but it also improves cardiovascular health.
Perform:
- Stand at the end of the mat, keeping your feet together and spine straight, exhale and roll your shoulders to relax.
- Inhale, raise your arms to the sides and clasp your palms in front of your chest in a prayer position as you exhale.
- Inhale, lift your arms up and straighten them completely behind you. Make sure your biceps touch your ears.
- Exhale and bend forward, keeping your spine straight. Try to touch your chest to your knees and place both palms on the ground next to your feet. Try to keep your knees straight.
- Exhale and push your right leg back as far as possible, touching your knee to the floor. Tilt your head back and look up. Your left leg should be between your palms, bent at the knee and perpendicular to the floor.
- Inhale and push your left leg back, aligning your entire body.
- Slowly bring your knees together, exhale, push your hips back a little and place your chin and chest on the floor.
- Slide forward until your chest and chin are up in cobra pose and your elbows are bent. Your shoulders should be away from your ears. Hold this position for 5 seconds.
- Exhale, lift your hips and tailbone up to form an upside-down V position. Both feet should be flat on the floor and your knees should be straight. Try to look at your navel while in this position.
- Inhale and pull your right leg between your palms. Your left foot should touch the floor. Keep your hips down and look up.
- Place your left foot between your palms. Your palms touch the floor and your head is at your knees.
- Inhale, pull your arms up and bend back. Push your hips out a little.
- Exhale and lower your arms. Straighten your body, relax and feel the stretch in every part of your body.
2. Plank Pose
Abdominal plank exercises help burn fat and tone abdominal muscles.
Perform:
- Lie on your stomach with your knees bent and feet flat on the ground.
- Bend your elbows and place your forearms on the ground. Align your elbows with your shoulders.
- Place your feet in line with your hips.
- Tighten your core and glutes. Lift your abs and hips off the ground, in line with your shoulders.
- Bend your hips forward and hold this position for 30 seconds.
- Practice these 3 sets with a hold time of 30 seconds.
