Drop It Fitness

17/12/2019

Back Hyperextension

Begin in a hyper-extension bench with feet secured under the pads and with hands cross in front or at the back of your head. Bend forward as low as you can then raise torso back to starting position. Make sure that your body form a straight line when you return to first position.

18/11/2019

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18/11/2019

17/11/2019

Benefits of Back Extension Exercises

Performing back extension exercises can reduce the risk of exercise-related injuries and ensure that target muscles are properly worked out. It also improves postures and relieves pain.

08/11/2019

Lateral Plank Walk

Assume a high plank position with core kept tight. Move right foot and arm out then the left side in as if you are walking sideways. Do five sets with three reps each set on both directions.

08/11/2019

Crow Pose

Begin in a standing position then slowly bend body downwards so that palms are touching the floor. Bring weight forward to your palms as you slowly lift both feet and head as well until only the palms are touching the ground. Hold position for 30 seconds.

08/11/2019

17/10/2019

Pendlay Row

Begin with feet shoulder-width apart and a barbell on the floor. Bend knees, hinge hips forward then hold bar with a slightly wide grip. Row bar while taking deep breathes to help stabilize the core.

13/09/2019

Body Saw

Start on a forearm plank with toes in gliders or towels. Use your forearm strength to rock your body forward and back as far as you can. This will workout your core, calves, shoulders and hips.

13/09/2019

Quadruped Shoulder Taps

Begin in all fours then lift your knees a few inches of the ground shifting weight to your toes. Tap your left shoulder with your right hand then repeat movement on other side. Engage your core and maintain flat back at all times.

13/09/2019

Stability Ball Pass

Lie on your back with legs and arms extended while holding a stability ball. Raise your arms and legs towards the ceiling simultaneously and pass the ball from your hands to your feet then return to starting position. Repeat the passing movement for 10 repetitions.

13/09/2019

Ball Leg Lifts

Lie on your side with a large exercise ball in between your feet. Lift the ball up using your hips and butt while keeping your legs straight. This will exercise your hips, thighs, inner thighs and core.

13/09/2019

Benefits of Lunges

Lunges have many benefits to the body such as strengthening your hamstrings, glutes and quadriceps. It also improves your core strength as well as your hip flexibility.

13/09/2019

Side Lunge

Stand with feet and knees together and hold a dumbbell or kettle bell on one hand for added weight. Take a large step going to the left with your left foot then push back foot to return to starting position. Do 12 to 15 reps each leg.

13/09/2019

Elevated Heels Narrow-Stance Goblet Squat

Stand with heels on weight plates or a low block while holding a dumbbell or kettle bell in front. Take a squat while maintaining a balance. The elevated-heel position will workout the upper front legs.

13/09/2019

Inner Thigh Leg Lifts

Lie on your side then place your elbow underneath your shoulders. Bend your top leg and push your lower leg a few inches forward. Lift your bottom leg up and make 15 repetitions before switching sides.

13/09/2019

Plie Lifted Heels

Start with a wide stance with toes pointed outwards. Lift heels and try to maintain balance. Make an up and down motion with your body and continue doing movement and balance for 10 to 20 reps.