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I. Warm Up and Flexibility Exercises: Exercise Plan

This exercise plan consists of 8 stretches and exercises to perform as a warm up. It is designed to promote overall fitness and flexibility. The plan instructs to perform each exercise 10-12 times, warming up muscles before stretching. It emphasizes consistency over time to see increased benefits, and recommends consulting a physician before beginning.

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42 views2 pages

I. Warm Up and Flexibility Exercises: Exercise Plan

This exercise plan consists of 8 stretches and exercises to perform as a warm up. It is designed to promote overall fitness and flexibility. The plan instructs to perform each exercise 10-12 times, warming up muscles before stretching. It emphasizes consistency over time to see increased benefits, and recommends consulting a physician before beginning.

Uploaded by

Ekalaivan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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EXERCISE PLAN

I. Warm up and Flexibility Exercises


This exercise plan is designed to promote fitness and well-being. Begin with the full
body warm-up and flexibility exercises. Muscles must be warm and pliable before
engaging in stretches.
Perform each of the toning exercises 10-12 times. As you become more fit, increase
to 2 and then 3 sets.
Before beginning any exercise program, consult your physician/healthcare provider.

1 FULL BODY WARM-UP 5 GLUTEAL STRETCH

Lie on the back on the floor with both legs bent,


feet flat on floor.
Start an easy march in Place the right foot just above the left knee.
place to increase blood Then lift the left leg up and towards the chest.
circulation and lift the Gently pull left leg toward chest.
body’s core Repeat with the
temperature. Repeat for opposite leg.
3 sets of Repeat 2 times.
15 counts.

2 TORSO REACH 6 KNEE TO CHEST STRETCH

Lie flat on the floor with legs bent. Place hands


against the back of the right thigh and pull your
With one arm right knee up to your chest.
extended over your
head and the other Hold for 5-10 seconds and alternate with left leg.
on the hip, slowly Repeat 3 times.
reach extended arm
and hold for a count
of 10. Repeat three
times on both sides.

3 HIP FLEXOR/QUAD STRETCH 7 SPIRAL RELEASE

Lie on your back


Stand tall with feet hip-width apart. with your knees
Step forward with right leg. bent, feet on the
Bend both knees in floor, arms out from
line with hip bones your body, palms on
Hold the abdominal the floor.
muscles in tight. Slowly point your knees to one side, as far as is comfortable
Remain lifted through for you. Look in the opposite direction. Hold for 20 to 30
the spine. Hold for seconds, then release. Repeat, shifting
10-30 seconds. your knees to the
Repeat with opposite side and
left leg. turn head to look in
opposite direction.

4 STANDING HAMSTRING STRETCH 8 GROIN STRETCH

Stand tall with your left foot a few inches in


front of your right foot and your left toes lifted.
Bend your right knee slightly and pull your From the seated
abdominals gently inward. position, pull your heels
Lean forward from your as close to the buttocks
hips, and rest both palms as possible. Then slowly
on top of your right thigh press your knees down
for balance and support. towards the floor. Hold
for a count of 10, then
Hold 10-30 seconds. repeat several times.
Repeat the stretch with
your right leg forward.
After you do (I) Warm up and Flexibility Exercises, you may proceed to the (II) Toning/Strengthening Exercises.
You may wish to use an appropriate exercise or yoga mat to perform floor stretches & exercises.

“Consistency is key to your success!”

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