Simple Exercises

DOES THE WARM-UP COUNT?

Some of us have lower back pain and stiffness caused by stress from overuse or for different reasons.

After a workout without the proper warm-up,
Or incorrect moves when we exercise,
Or from a long drive and a poor posture in a fixed position,
Or staying for too long in a static position in the office and so on. But we can r

Some of us have lower back pain and stiffness caused by stress from overuse or for different reasons.

After a workout without the proper warm-up,
Or incorrect moves when we exercise,
Or from a long drive and a poor posture in a fixed position,
Or staying for too long in a static position in the office and so on. But we can reduce our back pain and help relieve our tight lower back if we do some easy, but very efficient, old school stretching exercises. By doing these few effective classic and simple stretching movements:
You improve the blood flow throughout the affected area
Relieve tension in the muscles of your spine and
Increase the length of ligaments,
Significantly increasing your mobility. You can do this easy stretching exercise at home, in the park, on the beach, at the office. So anywhere, where you can find a small flat, firmer enough surface portion just to lay on your back, so your back is not prone to curving.

DOES THE WARM-UP COUNT?

We should warm up very well and always start off gently, gradually building up in intensity. This helps increase progressively - at the right pace - your heart rate, your blood flow and therefore the oxygen to your muscles. A good adequate warm-up provides much more efficiency in your range of movements and your whole workout. Also, it increases the elasticity of your muscles and prepares your joints for the pressure you will apply to them, diminishing the risk of injury. So, basically, it improves your entire workout performance! So, the answer is a simple yes, the warm-up counts enormously and is indispensable for our performance!

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The 2 most effective exercises for butt-glutes muscles:

Glute muscle exercises, besides toning the butt,

offer even more benefits to build our overall strength and mobility.
Help us move the hips along with support rotation of the thigh, support the legs,
basically boosts flexibility.
Also, it helps us stand, bend, walk or run,
helps even strengthen your hamstrings, core/abs and your lower bac

Glute muscle exercises, besides toning the butt,

offer even more benefits to build our overall strength and mobility.
Help us move the hips along with support rotation of the thigh, support the legs,
basically boosts flexibility.
Also, it helps us stand, bend, walk or run,
helps even strengthen your hamstrings, core/abs and your lower back.
So, you'll benefit a great deal from it.

Their biggest job is helping us to support our balance and our everyday physical activities that we enjoy.

It can improve our workouts and even our sex life.
So, we can’t have weak glute muscles if we want to stay healthy and be in shape.
That’s besides accomplish a better-defined buttocks that look good.

Both Donkey Kicks and Glute Bridges are the most efficient exercises for engaging your butt muscles properly-primarily targeting specifically the glutes muscles.

Also, it increases your stability, which is another plus.
Donkey Kicks focus on reducing the asymmetry of your body between the left and right sides, so, it is a good addition to your routine.
Glute Bridges are beneficial if you are - for a different reason-unable to do squats. That’s a great alternative offer.

It all takes just 3–4 times a week for specific butt training exercises, and you can see results as soon as 10–14 days after you start.

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Donkey kicks for butt/glute muscles exercise

Glute Bridge Exercise

Donkey kicks for butt/glute muscles exercise

TRADITIONAL PUSHUPS are considered the most effective exercise on the planet.

IF THEY ARE DONE PROPERLY!

Pushups really pump up your entire upper body muscles, your pects muscles, your shoulders, your triceps and also engage the abs too. That’s why pushups are considered the king of bodyweight exercises!
Lie down on the floor with your body weight held on your palms and your toes.
Your palms (fingertips should be pointed straight ahead) sh

Pushups really pump up your entire upper body muscles, your pects muscles, your shoulders, your triceps and also engage the abs too. That’s why pushups are considered the king of bodyweight exercises!
Lie down on the floor with your body weight held on your palms and your toes.
Your palms (fingertips should be pointed straight ahead) should be a little wider-but not too wide, then your shoulders and your back must always be straight.
So, your torso must be perfectly straight and from head to toe your body must be in a straight line-do not drop your hips.
Your feet should be slightly apart.
Now, lower yourself -bending your elbows toward the floor, until your chest almost touches the floor.
At this point, push yourself back up, straighten your arms -maintaining that straight line, squeezing your abs and your buttocks-making sure you are not dropping your hips.
During the whole movement, your lower back should be straight and steady.

You should do 3-4 sets of 10-15 reps for beginners and 4-5 sets of 15-20 reps for advanced, at least 3 times a week to be most efficient.

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SIMPLE SQUAT

SIMPLE SQUAT. PERFORM A CORRECT, PERFECT SQUAT

Squats are so good and beneficial for you! Only if you are squatting correctly

strengthens your ligaments and tendons in the leg muscles
tonifying your butt and thighs because
it engages lots of the muscles, targeting your glutes, hamstrings, calves and quadriceps
also some of your abdominal muscles, all at once!

SIMPLE SQUAT. PERFORM A CORRECT, PERFECT SQUAT

1. From a standing position, with your back straight and with an upright torso, with your feet a little wider than hip width and your toes pointed slightly out-facing front,

2. your arms extended straight out in front of you-parallel to the floor for a better balance but you can also keep your hands behind your head.

3. Now, slowly lower yourself - tightening your abs, with your shoulders back and your chest up - until your thighs are parallel to the floor at an almost 90-degree angle-your buttocks should be at your knees height. During the movement, you must keep your upper body almost straight with your chest up-keeping your shoulders back and both your toes and your heels firmly planted on the floor. Your knees must never go beyond your toes, and should be in line with your heels.

4. Push yourself up to return to the initial standing position, you must always keep your back straight-tightening your abs and your glutes. So, with your shoulders back and your chest up (do not lean forward) with your heels firmly planted on the floor pressing off your heels to get back up. Your weight should be on your heels. Also, you should squeeze your butt when you push up. That will ensure you emphasis more on your butt, helping you to get perfect buttocks.

You should do for 2-3 sets of 8-12 reps for beginners and 3-4 of 12-15 reps for advanced, at least 3 times a week.

CLASSIC STEP LUNGES

SIMPLE SQUAT. PERFORM A CORRECT, PERFECT SQUAT

CLASSIC STEP LUNGES

Step Lunges will help your strength and coordination, target the thighs, glutes-butt, the quadriceps, calves muscle and the abs.

CLASSIC STEP LUNGES - EASIEST WAY TO DO IT CORRECTLY

CLASSIC STEP LUNGES

CLASSIC STEP LUNGES - EASIEST WAY TO DO IT CORRECTLY

From a standing position, with your feet slightly apart, both your toes and your heels planted on the floor, with your arms resting on your waist, with your back straight, your shoulders back and your chest up, take a big step forward (not over each other) until your front foot shin is vertical to the ground and your back foot is almost to a 90 degrees.
The back knee should be just a few inches close to the floor-without tuching it and your front thigh should be parallel to the ground also bent in a 90 degree angle. Basically, at this point, both of your knees are bent almost at a 90-degree angle.
During the movement you must never let your forward knee pass your toe ! Now, step back, return to your initial position and switch legs.

You should do 2-3 sets of 8-12 reps for beginners and 3-4 sets of 12-15 reps for advanced, at least 3 times a week to be most efficient.

JUMPING JACKS

CLASSIC STEP LUNGES - EASIEST WAY TO DO IT CORRECTLY

You can do Jumping Jacks anywhere, at home, in your office, in a hotel room, in the park or on the beach.
Very simple to do, they

really pump up your entire body muscles

strengthens your ligaments and tendons at the leg muscles
tonifying your butt and thighs because
it engages lots of the muscles, targeting your glutes-butt, hamstrings, calves and quadriceps
also also engage the abs too, all at once!
is an effective exercise of all times- with basic natural movements

THE CORRECT JUMPING JACKS FORM:

From a standing position, with your back straight and with an upright torso, with your feet together and your toes pointed slightly out-facing front, - with your arms by your sides, simultaneously, jumping on your feet-spread them out just a little wider than your shoulders - and swing your arms above your head, making sure that after landing on the floor you return them to the starting position with your feet also back together and repeat.

You should do 3-4 sets of 10-15 reps for beginners and 4-5 sets of 15-20 reps for advanced, at least 3 times a week to be most efficient.

These abs exercises are designed to improve your abdominal muscle mass, to tone and build up your core strength and lower back muscles, also targeting your intercostals and obliques.Therefore, stabilising your better posture, increasing your mobility and flexibility.

After the abs workout, so at the end of it, I recommended doing a few min

After the abs workout, so at the end of it, I recommended doing a few minutes of good stretching. Especially for your lower back ! In fact, I always recommend stretching, before and after your workout session, in order to decrease most of the risk of injury. I think that the best time is after you finish the workout. In my book, it’s a must!

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Lie on your back with your right hand apart behind your right ear
with your elbow pointing out to the side and the left hand on the floor outside of your thighs
knees bent at an straight angle, keeping your feet flat on the floor.
Now, put your right leg over your left knee-in a position where your right heel almost touches your left knee
sit

Lie on your back with your right hand apart behind your right ear
with your elbow pointing out to the side and the left hand on the floor outside of your thighs
knees bent at an straight angle, keeping your feet flat on the floor.
Now, put your right leg over your left knee-in a position where your right heel almost touches your left knee
sit up and bring your right elbow to almost touch your right knee 10-15 times, then lower yourself back on the floor to the starting position.
Then rise up again and this time, twist your left elbow to almost touch your right knee 10-15 times and the right hand stays on the floor outside of your thighs
Now switch legs, put your left leg over your right knee, sit up and bring your left elbow to almost touch your left knee 10-15 times,
lower yourself back on the floor to the starting position
and rise up again and this time twist your right elbow to almost touch your left knee 10-15 times.

You should do 3 sets of 10-15 reps for beginners and 3-4 sets of 15-20 reps for advanced, at least 3 times a week to be most efficient.

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Lie on your back with both your hands apart, behind the ears with both your elbows pointing out to the side with your knees bent at 90-degree angles,
now, raise them up in the air and cross your ankles. Your shins should be parallel to the floor.
sit up and then bring your elbow to almost touch the opposite knee, twisting just the upper b

Lie on your back with both your hands apart, behind the ears with both your elbows pointing out to the side with your knees bent at 90-degree angles,
now, raise them up in the air and cross your ankles. Your shins should be parallel to the floor.
sit up and then bring your elbow to almost touch the opposite knee, twisting just the upper body and alternating your elbows,
keeping your knees in the air steady at a 90-degree angle
you should always bring your upper body towards your knees, not vice versa!

You should do 3 sets of 15-20 reps for beginners and 3-4 sets of 20-30 reps for advanced, at least 3 times a week to be most efficient.

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Lie flat on your back with both your hands apart, behind the ears with both your elbows pointing out to the side with your knees bent at 90-degree angles,
now, raise them up in the air and cross your ankles. Your shins should be parallel to the floor.
Now, bring your upper body toward your knees by crunching your stomach muscles
return

Lie flat on your back with both your hands apart, behind the ears with both your elbows pointing out to the side with your knees bent at 90-degree angles,
now, raise them up in the air and cross your ankles. Your shins should be parallel to the floor.
Now, bring your upper body toward your knees by crunching your stomach muscles
return to the initial position and repeat 20-30 times
you should always bring your upper body towards your knees not vice versa!

You should do 3 sets of 15-20 reps for beginners and 3-4 sets of 20-30 reps for advanced, at least 3 times a week to be most efficient.

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Lie on your back with your hands apart behind the ears (so you don’t put pressure on your neck)
and your elbows pointing out to the side,
knees bent at an straight angle keeping your feet flat on the floor.
Now, lift just your upper body up-just your shoulder blades (keeping your lower back on the floor)
with a slow and smooth movement, al

Lie on your back with your hands apart behind the ears (so you don’t put pressure on your neck)
and your elbows pointing out to the side,
knees bent at an straight angle keeping your feet flat on the floor.
Now, lift just your upper body up-just your shoulder blades (keeping your lower back on the floor)
with a slow and smooth movement, almost to a sitting position. Then repeat!

You should do 3 sets of 15-20 reps for beginners and 3-4 sets of 20-30 reps for advanced, at least 3 times a week to be most efficient.

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6 MINUTES LOWER BACK STRETCHING EVERYWHERE AND ANYTIME!

DOES THE WARM-UP COUNT?

DOES THE WARM-UP COUNT?

DOES THE WARM-UP COUNT?

DOES THE WARM-UP COUNT?

DOES THE WARM-UP COUNT?

3 MINUTES OF EFFECTIVE WARM-UP

The 2 most effective exercises for butt-glutes muscles:

Donkey kicks for butt/glute muscles exercise

Donkey kicks for butt/glute muscles exercise

Donkey kicks for butt/glute muscles exercise

Glute Bridge Exercise

Donkey kicks for butt/glute muscles exercise

Donkey kicks for butt/glute muscles exercise

TRADITIONAL PUSHUPS are considered the most effective exercise on the planet.

TRADITIONAL PUSHUPS are considered the most effective exercise on the planet.

TRADITIONAL PUSHUPS are considered the most effective exercise on the planet.

TRADITIONAL PUSHUPS are considered the most effective exercise on the planet.

TRADITIONAL PUSHUPS are considered the most effective exercise on the planet.

SIMPLE SQUAT

SIMPLE SQUAT. PERFORM A CORRECT, PERFECT SQUAT

SIMPLE SQUAT. PERFORM A CORRECT, PERFECT SQUAT

SIMPLE SQUAT. PERFORM A CORRECT, PERFECT SQUAT

SIMPLE SQUAT. PERFORM A CORRECT, PERFECT SQUAT

SIMPLE SQUAT. PERFORM A CORRECT, PERFECT SQUAT

CLASSIC STEP LUNGES

SIMPLE SQUAT. PERFORM A CORRECT, PERFECT SQUAT

CLASSIC STEP LUNGES

CLASSIC STEP LUNGES - EASIEST WAY TO DO IT CORRECTLY

CLASSIC STEP LUNGES

CLASSIC STEP LUNGES - EASIEST WAY TO DO IT CORRECTLY

CLASSIC STEP LUNGES - EASIEST WAY TO DO IT CORRECTLY

CLASSIC STEP LUNGES - EASIEST WAY TO DO IT CORRECTLY

JUMPING JACKS

CLASSIC STEP LUNGES - EASIEST WAY TO DO IT CORRECTLY

CLASSIC STEP LUNGES - EASIEST WAY TO DO IT CORRECTLY

THE CORRECT JUMPING JACKS FORM:

THE CORRECT JUMPING JACKS FORM:

THE CORRECT JUMPING JACKS FORM:

My type of ALTERNATING HANDS TWIST SIT-UPS

KNEES IN THE AIR SIT UPS

BENT KNEES IN THE AIR CRUNCHES

CLASSIC CRUNCHES

MY TYPE OF MIX SQUATs:

MY TYPE OF MIX SQUATs:

MY TYPE OF MIX SQUATs:

MY TYPE OF MIX SQUATs:

MY TYPE OF MIX SQUATs:

CHECK MY "FIT-BOOSTER WORKOUT" SECTION AND MORE...

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