For everyone out there who wants to start working out
but doesn't exactly know where to start or what to do
this fitness series is especially dedicated to you.
I hope this motivates you to release your inner workout warrior.
Lots of love, Faarah!
An easy beginners pushup is known as the half pushup.
Put your palms to the floor and keep them shoulder width apart.
Over here its incorrect to go down with your butt.
The main idea is to go down with your upper body
because thats where all the weight is.
Keep your legs closer together because the
farther apart you keep them the easier the
pushup becomes and it loses its entire effect.
Now for the full pushup youre going to lift your knees off
the floor and balance on your toes and palms keeping
your body parallel to the floor.
Always make sure to inhale on the way down
and exhale when youre pushing yourself back up.
Something to watch out for is your neck.
Sometimes people tend to go down with their neck first
because you feel closer to the ground that way.
But its really your chest that needs to be closer to the ground.
So thats what you should use when pressing yourself towards the floor.
Once you've got these down you've got your pushup right.
Get into position by placing your forearms on the floor.
Bring your legs together and lift your knees off the ground.
Suck your belly in, straighten your back and
slightly squeeze your glutes.
Do not sink to the floor using your lower back because
the entire effect is lost.
Another form thats totally wrong is lifting your butt up
into the air making a plank super easy on your abs
which is not what its supposed to feel like at all.
So flattening your back, keeping your legs together and
tummy sucked in is all you've got to remember to do.
Keep your breathing normal.
Hold this position for upto 10-15 seconds initially and
gradually work your way up to a minute.
Start by laying down with your back to the floor.
Keep your feet either together or a little apart,
whatever is more convenient to you.
Neck safety is important while crunching so try to avoid any strain.
Do not lace your fingers together because that tends to
make you jerk your head forward to gain more momentum.
Instead, place your thumbs behind your ears
and fingers supporting your head.
Keep your elbows apart and crunch up using
the muscles in your abdomen.
Do not push yourself up using your head because
it wont have the same results.
Keep your back flat on the floor and pull
yourself up using your core muscles.
Dont bring your elbows in like this.
Keep them out leaving your chest open.
Make sure you exhale on the way up and inhale on the way down.
To make this a little more challenging bring your feet off
the floor, cross them at the ankles and continue with the same movement.
Beginners can start with two sets of 10 crunches and
gradually build up to 2 sets of 20 or 30.
For the forward lunge stand with your legs slightly apart.
Put one of your legs forward and come straight down
with your other leg.
See that the knee of your front leg doesn't go past
your toes when you lunge forward.
Make sure you bring the knee of your back leg as close
to the ground as possible and stand back into position
by pushing off the heel of the leg in front.
Switch to your next foot to alternate both legs while lunging.
Inhale as you go down and exhale on your way up.
The leg you put forward feels the stretch on your glutes
and hamstring area while the leg at the back feels the
stretch in the thigh area.
Start with 2 sets of 10 for each leg and then gradually
work your way up to 2 sets of 20 or 30.
Start with your feet shoulder distance apart
or a little wider if youre just starting out.
You can point your feet a little outwards as well.
Keep the knees in a neutral position.
Make sure they dont point outwards or close into each other.
Now push your hips back and as if there was
an invisible chair around you, squat down.
Keeping your back arched and dont curve it inwards.
Go as low as you can inhaling and you lower yourself
and exhaling to come back up.
Do about 2 sets of 10 gradually building up to 2 sets of 20.
Until next time, stay tuned and stay Glamrs.