H Fitness Gym

Lift weights

There are many different types of weights you can lift and ways to lift them, but doing this type of exercise will help you build a variety of muscles and increase your strength. Be sure to start small and work your way up, since trying to lift something which is too heavy is a common way to injure yourself.

Jump rope

This is not just a fun game for children but also an excellent workout. Working the arms, legs and core muscles, this is an exercise that you can easily do at home. It is also well known for improving balance and is excellent for people who intend to play sports.

Stability Ball

A stability ball is an ideal piece of equipment for people with fibromyalgia because it provides flexible support as you sit on it to perform other exercises. At the same time, you must engage leg and core muscles just to remain upright on the ball, increasing your trunk strength to help with your posture and your ability to perform everyday activities. Hold light free weights while sitting on the stability ball and lift them over your head and do tricep and bicep curls to build muscles. Lie back on the ball to do crunches that further strengthen your core muscles in your abs, back and sides.

Proper Seat Position for Riding an Exercise Bike

Getting a cardio workout on an exercise bike is a great way to burn calories. But sometimes finding the right seat position can be more challenging than the workout itself. If you’ve ever been stuck on an uncomfortable bike for a long period of time, you know the feeling. That’s why making sure the seat is properly adjusted before you begin your workout is so key. Instead of hating your bike workout, learn to love it in the comfort of a well-positioned saddle.

Kettlebell Push-Up

Targets: Chest, arms, back
Level: Intermediate/advanced
How to: This move is simply a push-up, but with kettlebells included! Grab hold of each handle in the usual start position, then lower the body before pushing back up. It’ll definitely feel challenging with those hands on handles rather than on the floor! Shoot for 10-15 reps.

Single-Leg Plank

By removing one point of contact from the ground, this variation increases the demand on the core. Position the body into a basic plank, then lift one leg toward the ceiling (as far as feels comfortable, without compromising your back). Keep your hips parallel to the floor, then alternate legs.

Core Workout

Single-Arm Kettlebell Floor Press

Targets: Chest, arms, core
Level: Intermediate
How to: Lie on the ground with your legs straight. (Nope, it’s not time for savasana!) Grab a kettlebell by your side and, with the palm facing in, press the weight straight up while rotating the wrist (so the palms face the feet). Bring the kettlebell back down to the starting position, and repeat for 6 to 8 reps.

Dumbbell Side Lunge and Touch

Grab a pair of dumbbells and hold them at arm’s length next to your sides [A]. Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your knees. As you lower your body, bend forward at your hips and touch the dumbbells to the floor [B]. Do all your reps with your left leg, then repeat with your right. If that’s too hard, do the same move without the dumbbells; simply reach for the floor with your hands.

Knee Plank

Plank on knees
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This plank is noticeably easier to hold than the traditional straight-arm plank, making it great for beginners becuase it allows them to concentrate on form. By resting the knees on the ground, there’s less stress on the lower back. Rest your knees on a rolled up mat or towel if they feel uncomfortable on the floor.

1. Russian Kettlebell Swing

Targets: Shoulders, back, hips, glutes, legs
Level: Beginner
How to: To do the perfect kettlebell swing, stand up straight, with feet a bit wider than hip-distance apart. Grab the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low (this isn't a squat!). Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Remember: The motion should come from the hips, not the arms, as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for 12 to 15 reps.

Standard Plank

1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.

2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.

3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.