Mo'Fitness

Stretching or flexibility exercises are an important part of your physical activity program. They give you more freedom of movement for your physical activities and for everyday activities such as getting dressed and reaching objects on a shelf. Stretching exercises can improve your flexibility but will not improve your endurance or strength.

Flexibility exercises to try are shown below :

neck stretch
shoulder stretch
shoulder and upper arm raise
upper body stretch
chest stretch
back stretch
ankle stretch
back of leg stretch
thigh stretch
hip stretch
lower back stretch
calf stretch

Tone your body – Incline Sit Ups

Incline sit ups work on your abdominal muscles. However, as they are working against gravity on an incline, they are more intense than your regular sit ups and might help you get a washboard stomach faster.

Steps:

1. Lie on your back on an incline bench.
2. Hook your feet under the support bar at the top of the incline.
3. Place your hands behind your neck or on the side of your neck.
4. Engage your core. Keep it tight.
5. Raise yourself from the bench using your core muscles by
bending your waist and hips.
6. Your entire back should be off the bench.
7. Slowly lower yourself until the back of your shoulders touch the
incline board.
8. Do 3 sets of this exercise with 10 repetitions each.

If you are a beginner or wish to make the exercise easier, cross your arms over your chest or lower the incline. If you wish to make it harder, raise the incline or hold weights while performing the movement.

How does Exercises work to Increase Breast Size?

Doing workout forces your breasts to develop because the exercises you perform helps in building up the pectoral muscles, as well as the glandular and fat tissue in your breasts. When you conduct these simple exercises, you will be working on all the muscles around your chest area that makes your breast larger and toned.

* push ups
* wall push ups
* chest dips

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Diamond Push Ups:

Diamond push ups, also referred to as the close-grip push-ups or triangle push ups, mainly targets the triceps muscles. Although, even regular push-ups will strengthen your triceps, diamond push ups result in the most muscle activity. It sculpts the upper body in the right way.

Steps:
1. Start in a push-up position. Your body should look like a straight line.
2. Place your hands under your chest forming a diamond or triangle shape. The thumbs should touch each other.
3. Go down slowly while keeping the elbows close to your body. Go all the way down till your chest reaches the floor.
4. From the bottom position, push up to the starting position while keeping the elbows close to your body. Go all the way up.
5. Hold that pose for a second before repeating.

For a beginner, you can either touch your knees to the floor or try these push-ups with your hands on a bench and feet on the floor; it makes the push ups easier. However, for a more intense workout, put your feet on the bench and your hands on the floor. As your arms will be required to lift a larger percentage of your body weight, it will make the push ups harder.



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The plank seems to be one of the most effective exercises for strengthening the core of the body. However, initially appears to very easy and many beginners make a common mistake of skipping it. As a matter of fact, it is the most powerful workout, which besides the core strengthens the muscles of arms, legs, and buttocks. In addition, compared to sit-ups it sheds up more fat deposits and it strengthens both internal and external muscles of the back and core.

Taking into consideration the fact that the exercise itself involves remaining in the push-up position, it is normal that the muscles work in a similar way as with push-ups. This means that they are not shortened nor lengthened, but also becoming more durable and stronger.

THE PLANK CHALLENGE

The challenge is supposed to last 28 days, gradually increased as time passes by. Initially, you should hold the plank position for 20 seconds, and the final goal is holding the position four minutes. Your muscles will be emphasized eventually, which in turn makes you ready for bigger challenges.

CORRECT PLANK POSITION

The way you do the exercise strongly affects the outcome. It is important to keep the upper body in straight line while lifting yourself on elbows and leaning on your toes.

Make an effort to stay in the correct position the entire time, and to keep your neck and head in the extension of the back with taking a deep breath and with assistance of the abdominal muscles. Your weight should be distributed on the elbows and feet so that you strain the glutes.

It's up to us to make the WORLD 🌍 a Better nd Healthy place

Let's pledge to make this world a , and happier place by making Yoga a part of our daily life.
Wish you all a "Happy Yoga Day!"

Do this everyday and night for a flat Tommy

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Star Fish Crunch For Intermediate Level
Lie flat on your back, legs wide apart and arms out by your side. Try coming up with your upper body and touch your ankle while raising opposite foot to opposite hand and switch sides.

Mountain Climber For Intermediate Level (Target - Lower Abdominal)
- Get into a plank position
- Bring your right leg forward, with your knee touching your left elbow
- Quickly replace it and pull your left knee forward to your right elbow.