Goal: Strengthen the core and lower body muscles for improved stability and support.
Daily Benefits: Core stability is essential for everyday activities and overall posture. Strengthening the lower body supports functional movements like walking, squatting, and climbing stairs. This workout helps in developing a strong foundation for daily physical tasks.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Core and Lower Body Exercises:
Plank Holds:
- Instructions: Get into a forearm plank position, keeping your body in a straight line from head to heels. Engage your core and hold the position.
- Equipment: None (bodyweight)
- Duration: 3 sets of 30 seconds
- Muscles Worked: Core, shoulders, and back
Glute Bridges:
- Instructions: Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.
- Equipment: None (bodyweight)
- Sets/Reps: 3 sets of 12 reps
- Muscles Worked: Glutes, hamstrings, lower back
Squats:
- Instructions: Stand with feet shoulder-width apart, bend your knees and hips to lower down as if sitting in a chair, then stand back up.
- Equipment: None (bodyweight) or Dumbbells for added resistance
- Sets/Reps: 3 sets of 10 reps
- Muscles Worked: Quads, hamstrings, glutes
Lunges:
- Instructions: Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Keep your front knee above the ankle and return to the starting position.
- Equipment: None (bodyweight) or Dumbbells for added resistance
- Sets/Reps: 3 sets of 10 reps per leg
- Muscles Worked: Quads, hamstrings, glutes, and calves
Recommended Post Workout: Post JYM Active Matrix
Cool-Down:
- Gentle stretching exercises focusing on the core and lower body.
- Muscles Worked: Reduces muscle tension and improves flexibility in the lower body and core.
