Hamstring and back stretch

This stretch may be hard for some people. Check the height of the object before putting your leg on it, make sure it is safe and comfortable height, according to your flexibility and balance. It is always safe to hold on to something, before you stand on your one leg, for safety and better balance. Mainly concentrate on your hamstring (back of thigh). Try to reach your toe with your same hand ( right toe, right hand). When you feel comfortable, touch your toe with opposite hand. All Stretches should start very slow, breath continuously don’t hold your breath.
Repeat same stretch to other leg.

Crunches (abdominal)

There are so many ways of doing stomach exercises. I am going to show some easy and effective exercises which cover all the areas of abdominal muscles. This exercise showing in the picture is first basic crunches, like it shows stretch your arm towards your knees, keep shoulder above from floor, chin to your chest, keep lower back flat on the floor. Do not bring down your shoulders all the way. Just move your body and hands upwards 2 to 3 Inches. Just to be in this position you will feel on your stomach muscles are isolating. First start with 10 to 25 crunches then increase repetition with time up to 100 crunches it is not very difficult many of my clients are doing it. If neck hurts grab your neck with your hands.
Repeat same stretch to other leg.

Splits stretch

This is an advance and very effective stretch. Don’t be afraid of how it looks. This will improve more flexibility in your hamstring (back of thighs), inner thighs, back, and many other muscles. Put your legs apart in comfortable position, keep
your knees straight, first stay in that position for 10 second at least or more. Then try to take your elbow down, towards the floor (slow). Make your goal is to take your head and chest down to the floor. Then turn your body and take your hand to your foot. Repeat same stretch to other side. Be careful and take your time, don’t hurt yourself. Pay attention to breath continuously during stretch.

Triceps dips

This is another exercise for triceps. You can do this exercise at home, if you are not belong to a gym. You use your own body weight to strength your muscles. Have a bench, chair, corner of stair or something to put your hands on the edge of the object. You take your body down, keeping your body close to the bench and bend your elbow up to 90 degree angle or less. Then extend your arm all the way up. Keep your knees slyly bent to put more weight to the triceps muscles. You can control the intensity of weight by using and not using the legs support. Concentrate on triceps, be careful with your shoulders.