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Bird dog holds will strengthen your back muscles and can relieve lower back pain Keep Talking I'm Not Done Diagnosing You T-Shirt . Plus, they target both upper and lower body by boosting your core and your glutes. To start with, position yourself into all floors on the ground, placing your knees below your hips and positioning your hands below your shoulders. As you engage your core and keep your back straight, lift your left arm and stop when it is in front of you at the same level as your shoulders, and push your right leg out until it is completely straight. Hold for a minimum of five seconds before swapping to your right arm and your left leg. If you struggle to lift both of your leg and arm at the same time, you can always select the easier option by lifting only one of them at once.

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Start with push-ups and begin with 10 reps Keep Talking I'm Not Done Diagnosing You T-Shirt . Lower the number of reps to eventually reach one rep upon completion, making it 10 sets overall. Bird dog holds are the next exercise to tick off in your routine, and you should aim for three sets of 8 – 12 reps. Next, start the lower body exercises with air squats, performing three sets of 12-15 reps. For optimal results, avoid a rest before your next exercise. After air squats, move on to hold squats. Attempt three sets of 12-15 reps, with each rep lasting 20 seconds. Regular exercisers should complete two consecutive sets before resting, but if you’re more advanced, try to complete three sets before taking a rest. Finish off your workout with jump squats. Try to complete three sets of 10-15 reps – but if you can handle it, attempt a fourth set. A spokesperson from Breaking Muscle has commented: “It’s a common misconception that the gym is the only way to complete a successful workout and reach your fitness goals. Our workout suggestions reveal that it is in fact possible to target multiple areas in your body with a workout that you can simply do at home. It’s much more flexible for those who find a membership too much of a commitment, as well as those who struggle to find the time in their day to make a trip to the gym. Movement is extremely important for not just our physical health, but our mental health too – so we encourage everyone to implement exercise into their everyday routine, especially now with the opportunity to do it from home.”
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