Hi guys! I’ve decided that my first blog will be about exercising! In my opinion, exercising properly is the key to good health as it helps take your mind off stressful thoughts, helps you achieve a healthy body weight, can even lower the risk of some diseases and, let’s be honest, it makes us look better and feel happier. What I love about exercising is that anyone can do it, at any age- at different levels, of course! This week’s exercises will be about warm-ups!
- Firstly, we’re going to do some stretches. Start by raising your arm over your head and give it a soft pull, until you feel a pull in your abdomen. Then repeat this on the other side. Next, stand up and bring your left hand down to meet your left foot, with your right arm raised up as you bend down- repeat this on the other side too. After this, keeping your legs straight, try to touch your toes- but don’t push yourself too hard as this can result in sore, pulled muscles. Finally, cross your left arm across your right arm, against your chest, and rotate your body, until you feel a pull from the left shoulder. Once again, repeat with your right arm.
2. Secondly, we’re going to do some lunges. Try side and forward lunges, making the gap between your legs gradually wider.
3. Thirdly, do some star jumps, high knees and running on the spot. This will increase your heart rate and get you ready for energetic exercises.
4. Then, how about some balance and rotation? Start off by sitting down with your knees in front of you, slightly bent. Grab a football (or just anything heavy, e.g. a weight) and begin to rotate with your hips from side to side, with your legs still, and your back straight. Afterwards, place something lighter on your legs, like a small cushion. Lie down and raise your legs with the cushion on them. Try to keep the cushion on your legs for one minute. Next, put the objects to the side and get into a crawling position. Put your calves together and your arms shoulder length apart. Raise your left arm and your right leg. This is the superman pose. Hold your arm and leg up for a minute or two. Do it on the other side. This exercise is also used in yoga, to help with strengthening the back and other things. Eventually, do the plank, which is where you get into press-up position, but place the lower arm on the floor too. You then hold it for however long you feel comfortable with- I recommend 2 mins max, so you don’t lose feeling in your arms! It is demonstrated below.
5. Next, do some step-ups and mountain climbers. For the step-ups, use something hard to step up onto, for example, the stairs. Go at your own pace and step up onto the stairs and then come back down, gradually increasing your pace. For the mountain climbers, I recommend watching a video on YouTube, so that you do it correctly, but you basically have to get into a press-up position and bring your left leg up, whilst the right leg is still down. Then you swap leg positions, and build up a pace. However, don’t make the common mistake of actually jump upwards when you’re doing these- you’re meant to barely come off the floor, as you go back and forth.
6. After this, we’re going to do the ‘happy and sad’ cat exercise and the ‘happy and sad seal’ pose. I’m sure you’ve heard of the ‘happy and sad’ cat exercise before, but it’s where you get into the position you used for the superman pose and then curl your back in a bit and lift your head up, before pushing your back up and bringing your head into your chest. Repeat this for about a minute. For the seal pose, sit down on your legs and lean forwards, so that your forehead touches the ground and your arms are straight out in front of you. Next, keeping your arms straight, push yourself up onto your stomach and stretch upwards. You should feel a nice pull in the abdomen, as shown below.
7. Finally, we’re going to do some leg and arm swings. Start by facing a wall, and swing one leg from side-to-side, as far as you can. Repeat with the other leg. Alternatively, you could face a friend and hold onto their hands, instead of the wall. For the arm swings, simply swing your arm 360 degrees backwards and then forwards for each arm.
Before you continue with your more advanced exercises or sport, make sure to have some good gulps of water, or whatever healthy drink you have! Make sure you are also wearing practical sports gear and that you don’t eat until after you have finished exercising. Thank you for reading my first blog and I hope you found these warm-up exercises just right for you and your friends/family. Please subscribe if you enjoyed my blog. Bye for now guys 🙂