GYM EXERCISES

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GYM EXERCISES

STRETCH EXERCISES



Abdominal twist
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Sit down on a mat, with your legs and back straight.

Step 2: Bend your left leg and put your left foot next to the outer side of your right thigh. Twist your torso to the left, putting your right arm in front of your left knee.

Step 3:

Click to return to main body parts list.

Advanced downward facing dog
Difficulty Level: Advanced
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Take a plank position. Lift your hips, and bring your chest as close to your thighs as you can, keeping your legs straight. Try to keep your heels flat on the floor.

Step 2: Lift one leg straight back, without changing your body position.

Step 3:

Click to return to main body parts list.

Advanced side plank with twist
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Take the plank pose with one arm stretched forward. Rotate your body so that your side faces the floor.

Step 2: Twist your body and try to touch your opposite thigh with your upper arm.

Step 3:

Click to return to main body parts list.

Ahead incline
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Stand tall with your feet together.

Step 2: Bend forward trying to reach your toes with your fingertips.

Step 3:

Click to return to main body parts list.

BOSU abs stretch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie with your back evenly placed on the BOSU and stretch out your arms and legs.

Step 2:

Step 3:

Click to return to main body parts list.

BOSU stretch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Sit on a BOSU ball. Open your legs at 45 degrees to your body, your toes facing out. Stretch your arms to the sides in a T-position.

Step 2: Place one arm against the inside of the corresponding leg and reach up with the other arm. Slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Butterfly
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lunge forward with one foot. Squat down till your knees are bent 90 degrees. Stretch your arms to your sides.

Step 2: Bend your torso forward as you clasp your hands behind your back.

Step 3:

Click to return to main body parts list.

Deep squat
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Feet slightly wider than shoulder-width apart. Arms are folded on your chest.

Step 2: Make a deep squat. Hold 20 seconds and get back to the starting position.

Step 3:

Click to return to main body parts list.

Flexure on a Swiss ball
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Kneel down on the floor with your hands on the exercise ball, head hanging down. Look at the floor.

Step 2: Stretching your arms on the ball try pulling your back down.

Step 3:

Click to return to main body parts list.

Flying eagle
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Put your feet shoulder-width apart. Put your hands on your waist. Squat down.

Step 2: Push yourself up as you bend one knee and stretch your arms to the sides.

Step 3:

Click to return to main body parts list.

Foot stretch to buttocks
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Grab the top of your left foot with your left hand.

Step 2: Bend your knee, slowly bringing the foot towards the buttocks, trying to touch them with your heel.

Step 3:

Click to return to main body parts list.

Frog
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Sit down on a mat with your back straight and the soles of your feet pressed together. Pull your feet as close to your pelvis as you can. Try to reach the floor with your knees.

Step 2:

Step 3:

Click to return to main body parts list.

Glute stretch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Stand on your elbows and knees.

Step 2: Bring one leg to the front so that it lies on its calf in front of you. Stretch your other leg straight back. Lie with your chest on your front leg.

Step 3:

Click to return to main body parts list.

Half-squat with arms down
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Bend forward with your knees slightly bent. Try reaching the floor with your fingertips.

Step 2: Make a squat. Touch the floor with your fingertips for support.

Step 3:

Click to return to main body parts list.

Hamstring stretch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Sit on the floor.

Step 2: Stretch your legs wide apart in front of you.

Step 3: Bend forward with your arms stretched in front of you. Try to curl your back as much as possible. Hold several seconds.

Click to return to main body parts list.

Knee hug
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie down on the floor and bring your knees toward your forehead. Hug your knees to bring them closer. Hold the pose for several seconds.

Step 2:

Step 3:

Click to return to main body parts list.

Knee twist
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie on your back with your weight transferred to the right side.

Step 2: Bend your left knee.

Step 3: Holding your back straight slowly pull your left leg to the right. Hold the position to feel your muscles stretching. Hold for 30 seconds and return to the starting position. Switch sides.

Click to return to main body parts list.

Kneeling flexure
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Kneel down on the floor on all fours.

Step 2: Almost touching the floor with your nose move backward, curling your back up and then pulling your stomach in. Alternate the movements.

Step 3: Sit on your heels and start from the beginning.

Click to return to main body parts list.

Leg stretch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Feet are shoulder-width apart.

Step 2: Stretch your leg forward standing on your heel.

Step 3: Bend down and grip your toes with your hand.

Click to return to main body parts list.

Leg swing
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie on your back.

Step 2: Place the heel of your left foot on the toes of your right foot.

Step 3: Lift the left leg upward to feel its muscles stretching.

Click to return to main body parts list.

Lower repulsion
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lace your fingers behind your back.

Step 2: Pull your hands back and down. At the same time pull your head upward.

Step 3:

Click to return to main body parts list.

Lying ab twist
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie on your left side, and bend your right knee 90 degrees. Stretch your arms straight in front of you, palms facing each other

Step 2: Maintaining the position of your left arm and both legs, twist your torso to the right. Try to bring your right hand and upper back as close to the floor as you can.

Step 3:

Click to return to main body parts list.

Lying shoulder stretch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Sit down on your heels. Lean to the floor, with one arm stretched forward. Lean further as long as it feels comfortable. Keep your other arm stretched out to your side.

Step 2:

Step 3:

Click to return to main body parts list.

Lying thigh stretch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie down on your back. Raise your legs.

Step 2: Slowly spread your legs as wide as you can.

Step 3:

Click to return to main body parts list.

Medicine ball back bend
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Take a medicine ball and kneel on the floor so that your knees are shoulder-width apart. Hold the ball against your abs

Step 2: Lean back as far as you can without raising your knees from the mat

Step 3:

Click to return to main body parts list.

Medicine ball lateral bend
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Hold a medicine ball straight above your head.

Step 2: Bend to the side as far as you can.

Step 3:

Click to return to main body parts list.

Neck and shoulder stretch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Stand up straight with your feet together and arms at your sides.

Step 2: Bring your right ear down to your right shoulder and hold. Then bend your left hand up but hold your arm still at your side.

Step 3:

Click to return to main body parts list.

Neck rotation
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart. Roll your neck in a circle to the left

Step 2:

Step 3:

Click to return to main body parts list.

One-leg hip raise
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie on the floor and bring one knee to your chest.

Step 2: Squeeze your glutes to raise your hips. Hold, then go back to the starting position.

Step 3:

Click to return to main body parts list.

Plank and lunge combo
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Take the plank position, with your arms straight and your body firm and in one line from head to feet.

Step 2: Bring one foot forward, put it as close to your hand as you can, and lower your hips for a moment. Go to the starting position.

Step 3:

Click to return to main body parts list.

Prone cobra
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie on the mat face down. Feet pressed together resting on the toes, arms lie flat along your body. Your chin is set against the mat.

Step 2: Push your torso and legs as high as you can. Throw you head back as much as you can and try to look at the ceiling.

Step 3:

Click to return to main body parts list.

Repulsion
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Stand tall, feet are shoulder-width apart.

Step 2: Lace your fingers in front of you with your palms facing forward. Arms are straight.

Step 3: Push your hands as far away from your chest as possible.

Click to return to main body parts list.

Scissor kick
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie flat on your back. Stretch your legs straight out. Lift one leg and hold it with both hands.

Step 2: Switch legs.

Step 3:

Click to return to main body parts list.

Seated back flexure
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Sit on your heels, knees and feet together, the tops of your feet on the floor.

Step 2: Stretch your arms back.

Step 3: Transfer the weight of your body back and try pulling your torso down as much as possible to feel your leg muscles stretching.

Click to return to main body parts list.

Seated shoulder stretch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Sit on the floor with one leg straight out in front of you. Knee of the other leg is bent.

Step 2: Twist your torso to the side opposite to the sole of the leg bent.

Step 3:

Click to return to main body parts list.

Seated stretch to foot
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Sit on the floor with your right leg stretched. Bend the left leg and place the sole of the left foot alongside the hip of the right leg. Allow the knee of the right leg to stay relaxed.

Step 2: Bend in the direction of your right foot until you feel your muscles stretching. Hold for 10-15 seconds.

Step 3:

Click to return to main body parts list.

Seated stretch to toes
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Sit on the floor with your feet together and tiptoes directed vertically up.

Step 2: Reach your toes with your fingertips.

Step 3:

Click to return to main body parts list.

Shoulder stretch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Feet are shoulder-width apart.

Step 2: Take left arm straight across your chest and curl the right hand around your elbow, gently pulling on the left arm to deepen the stretch in the shoulders. Switch arms.

Step 3:

Click to return to main body parts list.

Side bend
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Feet are shoulder-width apart. Clasp your hands straight up overhead with your palms making a triangle.

Step 2: Gently lower to the right side and then to the left side.

Step 3:

Click to return to main body parts list.

Side bend on a Swiss ball
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Standing on your knee stretch your left leg out and fix yourself with the foot standing firmly on the floor. In sidelying position stretch both arms overhead.

Step 2: Bridge your torso as much as possible.

Step 3:

Click to return to main body parts list.

Spine twist
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Sit down, your legs extended in front of you, toes pointing up. Extend your arms to the sides at shoulder level, palms down.

Step 2: Twist your upper body as far as you can to the side without shifting your legs.

Step 3:

Click to return to main body parts list.

Static twist
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie on your back with your knees bent to form a 90 angle.

Step 2: Keeping your lower back on the floor, lift your head and shoulders to your knees.

Step 3: Return to the starting position. Complete 3-4 full sets of 10-25 repetitions.

Click to return to main body parts list.

Stretch on a Swiss ball
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie back on the exercise ball with your feet fixed on the floor.

Step 2: Take your arms out to the sides.

Step 3: Bridge your back and try to reach the floor with your fingertips.

Click to return to main body parts list.

Swiss ball arm and leg lift
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie on your stomach on a Swiss ball. Put the balls of both feet and your hands on the floor.

Step 2: Tighten your core and raise the opposite arm and leg. Hold the position for a few seconds. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Swiss ball front T pull
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie on your stomach on a Swiss ball with your back flat. Let your arms hang straight down, palms facing out.

Step 2: Raise your arms straight to your sides, perpendicular to your torso. Hold, and slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Swiss ball front W pull
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie on your stomach on a Swiss ball with your back flat. Bend your elbows with your palms facing each other.

Step 2: Keeping the bend in your elbows, raise your upper arms to the sides. Hold, and slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Swiss ball front Y pull
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie on your stomach on a Swiss ball with your back flat and arms straight. Your palms should face each other.

Step 2: Raise your arms at a sharp angle to your body. Hold, and slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Swiss ball lunge
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Stand tall on your left leg with the lower part of your right leg on the exercise ball.

Step 2: Make several lunges with your left leg.

Step 3:

Click to return to main body parts list.

Swiss ball roll-out
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Kneel in front of a Swiss ball with your forearms on it. Bend your elbows 90 degrees and keep your lower back naturally arched.

Step 2: Slowly roll the ball forward, straightening your arms and stretching your body as far as you can. Pull the ball back to your knees with your abs.

Step 3:

Click to return to main body parts list.

Swiss ball upward plank
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Lie on your back.

Step 2: Place your right foot on the exercise ball. Left foot lies on the right thigh with the knee bent.

Step 3: Transfer the weight of your body to your arms and ease your pelvis off the floor lifting it as high as possible.

Click to return to main body parts list.

Thoracic rotation
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Stretches
Muscle Groups: ,

INSTRUCTIONS:
Step 1: Stand on all fours. Put your left hand behind your head. Tighten your abs. Rotate one shoulder down so that your elbow points at the floor and to the right.

Step 2: Raise your left elbow toward the ceiling as high as you can.

Step 3:

Click to return to main body parts list.

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