How to create a workout routine for beginners

#5 Bicycle Crunches

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– Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).

– Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.

– Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.

– Now switch sides and do the same motion on the other side to complete one rep.



#6 Squat

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– Stand as tall as you can with your feet spread shoulder-width apart.

– Lower your body as far as you can by pushing your hips back and bending your knees.

– Pause, then slowly push yourself back to the starting position.



#7 Straight Leg Raise

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– Sit or lie down on you back with your legs straight out in front of you. Bend the knee of your non-operated leg to a 90-degree angle keeping your foot flat on the floor.

– Tightenten the muscles on your straight leg by trying to contract your quadriceps.

– Keep your quad tightened, and then slowly lift the operated leg six inches off the floor (by contracting the front thigh muscles.)

– Hold for three seconds. Slowly lower your leg to the floor.