Triceps Raise or Row Raise
Target Muscles: Triceps, lats, and lower back.
Starting Position: Sit on a gym ball with legs shoulder-width apart.
Steps:
- Lift weight in your right hand above your head, supporting it with your left hand.
- Bend the right elbow, pushing the forearm down and then pulling it up while exhaling—perform 10 repetitions.
- Repeat with the left hand, continuing for 12 minutes.
Precaution: Focus on controlled movements and alternate arm exercises.
Bird Dog Stretching
Target Muscles: Hamstrings, glutes, shoulder, lats, lower back, triceps, and quads.
Starting Position: Lie on a gym ball with your abdomen supported and your toes on the floor.
Steps:
- Alternate lifting left leg and right hand, holding for 3 seconds—repeat for 10 cycles over 7 minutes.
- Alternate by raising the right leg and left hand similarly, aiming for 10 repetitions.
Precaution: Focus on stability and controlled movements throughout.
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