If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog in place for 3 minutes

2) Jumping jacks perform 25 repetitions  

When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches perform 15 repetitions

Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the floor then lower yourself until the back of your shoulders touch the mat.

4) Pelvic Bridge perform 10 repetitions

Lie on your back with your hands facing palms down on the floor. Bend your knees by putting your feet flat on the floor. Then Lift your hips off of the floor and squeeze the buttocks muscles tight and hold this position for approximately 5 seconds. Then lower yourself down to the floor.

5) Step – up’s for approximately 1 minute

Just step up with the left foot then down and then step up with the right foot and down.

6) Reverse crunches for 15 repetitions

Lie on your back with your hands at your sides. Keep you knees bent. Bring your knees towards your chest, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.

7) Mountain climbers for approximately 1 minute

Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.

8) Push – ups for 10 -15 repetitions

9) Squat thrusts: 1 minute

Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs  back to the chest, in crouching position , then  stand up straight,

Cool down by walking around, till your heart rate returns to normal and stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

To get rid of sciatica and back pain fast call

Michael Kenny, D.C.
7439 Frankford Avenue
Philadelphia, PA 19136
Call: 215-332-4770

Philadelphia Chiropractor

Sciatica pain relief treatment in Philadelpha
 


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