Muscle Major Group

Major Muscle Groups Exercise Instructions

Starting Position:

1. Stand upright on a flat, stable surface.

2. Keep your feet shoulder-width apart for balance.

3. Relax your arms at your sides and engage your core.

Movement Instructions:

1. Upper Body - Shoulders, Chest, Arms:

• Raise both arms above your head, reaching towards the ceiling.

• Hold for a moment, then lower your arms back to your sides.

2. Core:

• Stand tall and tighten your abdominal muscles as if you're bracing for a light punch.

• Hold this engagement while completing the movement.

3. Lower Body - Legs and Glutes:

   • Shift your weight slightly to one leg and raise the other knee towards your chest.

   • Return your foot to the ground and repeat on the other side.

   • Continue alternating legs for a set number of repetitions (e.g., 10-15 per leg).

4. Complete Cycle:

   • After completing the leg raises, repeat the upper body movements again.

   • Focus on controlled movements and maintaining good posture throughout.

Breathing:

• Inhale deeply as you lift your arms and engage your core.

• Exhale as you lower your arms or shift your weight between legs.

Tips for Success:

• Keep your movements slow and controlled to maintain balance and engage your muscles effectively.

• If needed, use a wall or a sturdy object for support while performing leg raises.

• Always listen to your body and rest if you feel fatigued.

Cool Down:

• After finishing the exercise, take a moment to stretch your arms, legs, and core gently to help with recovery.