If you do not do resistance training regularly, you may lose 3 - 8% of your lean muscle per 10 years after turning 30. This can lead to unwanted weight gain, especially in the abdomen.
floor exercise helps strengthen the core, lower back and hips. This makes it easier for you to function more efficiently, improving your posture and increasing your practice of other calorie-burning exercises.
Bridge pose
Lie on your back on the floor with your knees bent and your feet hip-width apart. If using dumbbells, place the dumbbells on your thighs, just below your hips.
Inhale and tighten your core muscles. Press down your heels to lift your hips until your body forms a straight line from your head to your heels. Squeeze your buttocks, holding in the above position for a while. Lower your hips back to the starting position.
Do 3 - 4 sets of 10 - 15 reps.
Push-ups
This exercise only requires the use of body weight and impact the core, chest, tricuspid and shoulder muscles.
Start in a high plank position with your hands under your shoulders and your torso straight. Bend your elbows and lower your chest to the floor. Keep your torso straight and long as you lower your body. Push up, stretch your arms.
Do 3 sets of 10 reps.
dead insect pose
Lie on your back with your arms raised to the sky and your knees lifted into a sluggish lying position. Squeeze your back into the floor and tighten your core muscles. Lower your arms and legs opposite. Return to the starting position. Repeat on the other side.
Do 3 sets of 10 reps on each side.
Belly Clinging
Start in a seated position. Place your hands behind your head. Raise one knee while rotating your elbow opposite to it. Change sides with bicycle movements.
Do 3 sets of 20 reps, counting on each side.
