Fitness | home workout: 15 minutes a day, monday to sunday!

Breakdown: Start with standing, take a side step to the right and left foot follow. Repeat for the left side. You can step with arms swings at the same time to increase momentum.

Reminder: Keep the back straight and breathe steadily

Breakdown: Start with standing position and feet together, alternate tapping each foot out to the side and then bring back to start.

Reminder: Keep your knees slightly bent and don't lock your knees

Breakdown: stand next to a wall which you can use it as a support. Feel free to take off your shoes to have better sensation.Stand straight and lift your left foot off from the ground for 5 cm. Right knee and toes can point slightly outward and balance yourself.yourself.

Reminder: Keep your core braced to help to balance yourself

Breakdown: lie on the ground on one side, bend the knee of the upper leg and place it on the ground. The lower leg should be straight. Raise your lower leg until you feel the tension of your inner thigh, put it down and repeat.

Reminder: Keep your back straight and no arching back. Exhale when raising the lower leg, inhale when return

Breakdown: face to the wall or a chair. Push against the wall or hold onto the chair. Bend the knee of the front leg at 90 degrees, the back leg should be straight and both heels should keep on the ground. You should feel the stretch from the calf of the back leg.

Reminder: toes of both legs should point to the front.

Breakdown: sit on the floor with the legs apart as far as possible. Keep your legs straight and lean forward as much as you can. Hold it for 30 seconds and feel the stretch of your inner thigh.

Reminder: relax your thighs and exhale while leaning forward.

 Breakdown: Keep the feet shoulder-width apart and hold the cushion with both hands. Squat down and lower the cushion at the same time. Lift the cushion above your head when squat up, and repeat.

Reminder: keep your back straight the whole time and no arching back. Focus on your core and legs!

Breakdown: Stand with your feet hip-width apart. Bring your right heel to your buttock and put it down, repeat for the left side. Swing your elbows at the same time just like running on the spot.

Reminder: Keep your back straight

Breakdown: Face to the wall with your palms on the wall at about shoulder-level height and shoulder-width apart. Step 1-2 feet backward from the wall. Bend your elbows to lean yourself towards the wall. Return and repeat.

Reminder: Inhale when leaning forward and exhale when return.

Breakdown: Keep the feet shoulder-width apart with the knees can slightly bent. The upper body can lean forward for a little bit. Keep the arms straight and palm facing backwards. Raise your arms backwards.

Reminder: Don't shrug your shoulders

Breakdown: stand next to a wall, place the right hand on the wall at the shoulders leve. Straighten your right arm and turn your body to the left side. You should feel the stretch from the front of your shoulder, the right chest, and the right arm. Switch to the other side after 30 seconds.

Reminder: breathe steadily, exhale when you feel the stretch.

Breakdown: Keep the feet shoulder-width apart, then raise right arm aside of your right ear. Bend the elbow to bring the right arm across your body. Meanwhile grab your right elbow with your left hand and bring it slightly to your head.

Reminder: breathe steadily, exhale when you feel the stretch.

Breakdown: keep the feet shoulder-width apart and hold the cushion with both hands. Squat down and lower the cushion at the same time. Lift the cushion above your head when squat up, and repeat.

Reminder: keep your back straight the whole time. Focus on your core and legs!

Breakdown: Start with standing position. Raise your right knee and reach it with the left elbow. Repeat for the other side.

Reminder: keep your back straight

Breakdown: Keep the feet shoulder-width apart. Right foot step and tape to the front and come back to the middle, left foot repeat the same.

Reminder: keep your back straight and breathe normally

Breakdown: place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width, knees on the ground. Your back parallel to the ground and hold it for 15 second.

Reminder: hold your core and breathe normally, don't shrug your shoulders and no arching back.

Breakdown: kneel with knees hip-width apart and hands on the ground, straight your back. Lifting one arm and also the opposite leg at the same time. Back to the starting position and do the other side. 

Reminder: brace your core and no arching back, remember to breathe normally

Breakdown: Cat Pose - kneel with the knees hip-width apart and the hands on the ground. Raise your head up towards the ceiling, inhale and arch your back downwards and let your glutes raise correspondingly. Cow Pose - drop your chin to your chest, exhale and hunch your back upwards as much as you can. Slowly return and repeat both.

Reminder: Inhale and arch your back downwards and exhale when going back up.

Breakdown: Stand with the feet together and relax your upper body, exhale and bend your upper body towards your thighs

Reminder: don't force yourself and don't bounce bending! 

Breakdown: Start with standing position. Raise your right knee and reach it with the left elbow. Repeat for the other side.

Reminder: keep your back straight

Breakdown: Lying in prone position and straighten both arms and legs. Lift them off the ground at the same time. Hold for 20 seconds. It can strengthen your lower back and glutes.

Reminder: Engage your core and extend your arms and legs when lifting off the ground

 

Breakdown: Stand or sit while keeping your back straight. This exercise is working on our transverse abs which are the deep muscles around our waist. Exhale as deep as you can and contract your navel to yourself. Inhale again but brace your core and contract even more when exhale, repeat 10 times.

Reminder: Don't loosen your core when you inhale

Breakdown: lying face down. Grab your right foot with your right hand and bend it toward your glutes, you should feel tension of your quad. Repeat the other side.

Reminder: Keep your pelvis on the ground and no arching back. Breath out when you are bending or feel the tension.

Breakdown: lie on the ground and bend both of your knees. Place your right ankle on your left knee, right hand goes through two legs and hold your left hand. Slightly pull your left knee toward your chest.

Reminder: If your back and shoulders are not flexible enough, you can place a cushion under your neck. Keep your hip on the ground.