If you are a beginner and is hesitant to start workout routines, this post outlines the perfect beginner’s workout plan by the foot-care specialist, MyOrtho™ that is straightforward, uncomplicated and easy to follow. There really are simple workout routines requiring no equipment and will not take up too much of your time.
Let’s start exercise daily by following these simple workout routines for a healthier lifestyle!
Step 1: Warm Up – Tip Toeing
Stand with your feet hip-width apart and your hands on the chair for support. Repeat 20 tip toeing movement. Try single leg if easy.
Step 2: Forward Lunge
Stand with your feet hip-width apart and your hands on your hips. Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees. Push back to the starting position and repeat with your left leg. That’s one rep.
Step 3: Squat Jump
Stand with your feet hip-width apart, toes forward; lightly touch your fingers behind your ears and extend your elbows to the sides. Bend your knees, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat.
Step 4: Plie Squat
Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That’s one rep.
Step 5: Side Lunge
Stand with inside of right foot on a chair and left foot on the floor beside it, about 2 feet away; legs extended. Clasp hands in front of chest. Bend left knee, pushing hips back.
Rise up as you lift right leg to hip height, then pulse it down and up twice. Return to starting position and repeat. Do 15 reps, then switch sides to complete set.
Step 6: Seated AB Crunch
Sit on the edge of a stable chair or bench. Place your hands next to your butt and grip the front of the seat. Lean back slightly and extend your legs down and away, keeping your heels 4 to 6 inches off the floor (A). Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs.
Step 7: Hip Exercise
Keeping your balance with one leg, hold the chair with your arms to support upper body. Arch your back and keep your head straight. Slowly kick your legs to the back. On the top position, pause for 3 seconds. Slowly lower your leg. Repeat this exercise 15-20 times for 2-3 sets on each leg.
Step 8: Cool Down – Chair Assisted Half Dog
Stand a few feet from a chair, using the seat for balance. Bend forward from the hips, keeping back in a neutral position.
