1 Double Knee to Chest Stretch
- Lie on your back.
- Lift both knees to your chest.
- Wrap your arms around your legs just below your knees, and pull them to your chest.
- Hold the stretch.
- Repeat for the other side.
6. Muscles Stretched: lower back, hamstrings, glutes
2. Quadriceps Stretch - side lying
1 Lie on your side with the lower arm extended and head resting on it. Your thighs should
be side by side.
2 Contract the abdominals to stabilize the pelvis
3 Bring the uppermost ankle back towards the buttocks.
4 Reach back with the free hand and grab hold of your ankle (keeping the leg parallel to the ground).
5 Press your hip forward and slightly extend the hip.
6 Get to the point of a mild stretch and hold.
7 Repeat for each leg
3. Halasan/Rolling
- Lie on your back, arms alongside.
- Raise legs an in Sarvangasan (you may take help of hands on the hips), then lower them overhead, knees straight, ankles stretched, toes pointed and touching the ground.
- Arms stay on ground as in the beginning, palms on the ground.
The posture resembles the shape of a plough.
Benefits: Makes the spine flexible, creates energy, and blood of the muscles of the back. Aids the functioning of the thyroid and thymus glands thus helping retain the individual's youthful physical characteristics for a longer period.
4 Coming up and down with straight Legs
1.sleep straight
2.Lift both legs in straight position
3. Now lift your head and tryto hold left leg with both hands
4 Go Down
5 Now lift your head and try to hold Right leg with both hands
5 Coming up and down with both bend knees ( Hugh Your Knees)
1.Sleep straight
2.Fold both knees
3 Now lift your head and try to hold both knees with both hands
4 Go Down
6 Sleep – Kiss Sky
1.sleep straight
2. both the hand should be behing head
3. lift your head and kiss sky
7 Bend elbow left right knee(Right butterfly and Left Butterfly
1. Sleep on an exercise mat and fold your right legs on the straight Left Leg so that the soles of Right Leg touches to Left Leg.
2. Make sure to keep your back absolutely straight
3. Now put both hand back of your head
4. Roll your elbow on either side
8 Turn and roll
No idea
9 Sleep and pull legs & Head
1. Lie on floor, extend arms overhead, keep legs straight
2. Reach arms and legs in opposite directions
10 Sleep , get up an d catch ankle
Raise your head and Try to catch ankle
11 Rope Climbing Using Hands Only
1. Sleep
2. Pretend their is a horizontal rope at about your middle stomach region.
3. Hold the invisible rope
4 Perform your rope climbs without using your feet. Grasp the rope firmly in both hands
with your hands level with your head. Keep your body straight and use an alternating
hand-over-hand action to pull yourself up the rope. Once you have reached the top,
lower yourself back to the ground using the same hand-over
12 Sleep – Straight leg – Try to catch Feet
Stretches shoulders, arms, hands, feet and ankles1 Lie on floor, extend arms overhead, keep legs straight 2 Now Lift arms & Reach arms towards legs in same directions 3 Stretch 5 sec, relax | |
13 Sleep – Bend Knee – Try to catch Feet
1. Be in sleeping Poistion
2. Bend Both Knees
3. Stretch both Hand backside
4. Now Lift the hand and try to catch Knees
14 Sleep – Left hand right Toe Touch Sleep
1. Be in a sleeping Poistion
2. Raise Right Leg and catch with Left Hand
3. Vice Versa
4. Now both leg up and try to catch with both hands
15 Sleeping Hip Rolls- Tummy Toning
Another simple exercise to add to your list. This will require a little bit of space to do it right, so you won’t be able to fit it into just any part of your day, but nonetheless, it is a useful exercise to do.
Hip Roll Steps:
- Lie flat on your back with your knees bent and the soles of your feet flat on the floor. Also have your arms flat on the floor at your sides.
- Without moving your upper body, roll your knees to the left until they touch the ground. Hold for 2 seconds.
- Return to starting position and do the same movement to your right this time. Alternate sides as you go.
- Do about 10-15 reps for each side.
16 Sleep - Boat Paddling
1. Sleep
2. Raise Your Leg and peddle like Boat
17 Sleep – Leg Cycle Paddling
Leg cycling. Assume the same starting position as for the exercise above, but this time, on driving the leg back, sweep it back up and behind you before pulling it back from the hip to the starting position. Try to keep the foot dorsi-flexed – ie stretched towards the leg. Perform this exercise slowly at first, gradually building up speed as you become more confident.
18 Hamstring Stretch – spine
1 Lie on your back with your legs out.
2 Raise the leg to be stretched with the knee slightly bent.
3 Grasp the calf or thigh and gently pull the upper leg toward your body.
4 Get to the point of a mild stretch and hold.
5 Repeat for each leg
19 Sleep- Rocking Chair Exercise – Rocking sitips
1. Lie on floor, extend arms overhead, keep legs folded
2. Now Lift arms & Reach arms towards legs in same directions
20 Sleep - Big Circle inside / outside with right and left leg alternatively (Single leg Big Circle)
1 Lie down on the floor , Sleep Straight, hold your hands below head
2 Now Lift Right leg & make Big Circle Clockwise & Anticlockwise
3 Now Change Leg from Right to Left
21 Sleep – Bend Knee Crunches for abdomen workouts - Kiss Sky
a. Lie down on the floor , Sleep Straight
b. Bend your knees and then hold your hands below the neck.
c. Now, while exhaling, lift the head & your chin must be in a straight direction , Kiss Sky
d. Then while inhaling, go in the downward direction.
22 sleep- Chris CRoss Cunch –Quadruped arm/leg raise
1. Sleep & Roll on mat
2. Put you hand behind head
3. Elbo nice and wide
4. Knees folded and stuck on floor
5. Exhale as you crunch, inhale as you open
6. Right Elbowcrosses Left Leg Knee
7. Left elbow touch to right leg knee
8. http://www.youtube.com/watch?v=vf8IQbApZcA&feature=player_embedded#!
23 Sleep-Rocking sit-ups-
1 Sleep
2 Bend your knees
3 Getup
4 Make Knee Straight
24 BASIC AB CRUNCH
Lie face up on the floor. Bend your knees, place feet flat on the ground and pointing straight ahead, place your hands behind your ears.
Tuck chin and crunch upper body up and shoulders off the ground, as far as your appropriate strength level. Slowly lower to the start position.
25 SIDE AB CRUNCH
Lie face up on the floor. Bend your knees, place feet flat on the ground and pointing straight ahead, place your hands behind your ears.
Tuck chin and crunch upper body diagonally reaching your left elbow toward the right knee. Crunch as far as your appropriate strength level. Slowly lower to the start position and repeat on opposite side.
26 REVERSE AB CRUNCH
Lie face up on the floor or on a bench. Place your arms behind your head, or holding on to bench. Bend your knees with feet in the air at a 90 degree angle.
Draw your belly button in and lift your hips off the floor or bench and bring knees to chest. Slowly lower hips back down to the floor.
The reverse crunch is just as the name suggests – it’s an abdominal crunch, except it is the reverse of the basic abdominal crunch. Instead of lifting your head and shoulders, you lift your legs.
Step 1: Lie on your back with your palms at your sides, facing down. Your knees are bent at about 90 degrees, but this time your feet are elevated off the floor. Your thighs should be perpendicular to the floor.
Step 2: Contract your abs and lift your hips a few inches off the floor.
Then lower back to the starting position and repeat. Or you could move on to the advanced version:
Step 1: Start out in the same reverse crunch position as before.
Step 2: Contract your abs and lift your hips off the floor, and continue curling back until your knees reach your head. Then lower back to the starting position and repeat.
