[et_pb_section fb_built=”1″ make_equal=”on” use_custom_gutter=”on” specialty=”on” background_color_1=”rgba(208,211,213,0.34)” background_position_1=”top_left” background_position_2=”top_left” background_repeat_1=”no-repeat” background_repeat_2=”no-repeat” background_color_gradient_start_1=”rgba(163,169,174,0.3)” background_color_gradient_end_1=”#ffffff” background_color_gradient_direction_1=”270deg” background_color_gradient_end_position_1=”50%” padding_top_1=”20px” padding_right_1=”20px” padding_bottom_1=”20px” padding_left_1=”20px” _builder_version=”3.0.67″][et_pb_column type=”1_4″ _builder_version=”3.0.47″ padding_bottom=”20px” padding_left=”20px” padding_right=”20px” padding_top=”20px” background_color=”rgba(208,211,213,0.34)” parallax=”off” parallax_method=”on” background_position=”top_left” background_repeat=”no-repeat” background_color_gradient_start=”rgba(163,169,174,0.3)” background_color_gradient_end=”#ffffff” background_color_gradient_direction=”270deg” background_color_gradient_end_position=”50%”][et_pb_sidebar area=”et_pb_widget_area_10″ show_border=”off” _builder_version=”3.0.67″ remove_border=”on”][/et_pb_sidebar][/et_pb_column][et_pb_column type=”3_4″ specialty_columns=”3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on” background_position=”top_left” background_repeat=”no-repeat”][et_pb_row_inner custom_padding=”0px||0px|” background_position_1=”top_left” background_repeat_1=”no-repeat” _builder_version=”3.0.67″ custom_margin=”0px|||”][et_pb_column_inner type=”4_4″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on” background_position=”top_left” background_repeat=”no-repeat”][et_pb_text admin_label=”MNI Product Range Header” _builder_version=”3.0.67″ text_font_size=”30″]Home exercise routine for men
[/et_pb_text][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner custom_padding=”0px|0px|0px|0px” background_position_1=”top_left” background_repeat_1=”no-repeat” padding_top_1=”20px” padding_right_1=”20px” padding_bottom_1=”0px” padding_left_1=”20px” _builder_version=”3.0.67″ background_color=”rgba(91,102,112,0.16)” custom_margin=”0px||0px|”][et_pb_column_inner type=”4_4″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ padding_bottom=”0px” padding_left=”20px” padding_right=”20px” padding_top=”20px” parallax=”off” parallax_method=”on” background_position=”top_left” background_repeat=”no-repeat”][et_pb_text _builder_version=”3.0.67″]Good for:
- Improving overall health and stamina
- Developing your upper and lower body
- Increasing lean muscle definition
- What you will need:
- One 3 – 4 kg set of dumbbells.
- One 6 – 10 kg set of dumbbells.
- One padded exercise mat.
[/et_pb_text][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Single-arm Side-raise
- Good for:
Shoulder and neck development.
- Technique:
- Stand upright whilst holding a 3 – 4 kg dumbbell at your one side.
- Stabilise your spine by pulling your navel inwards and upwards.
- Inhale whilst lifting dumbbell sideways and upwards to shoulder level.
- Hold for a count of one.
- Exhale and gradually lower dumbbell back to starting position.
- Repeat exercise 10 times using one arm.
- Alternate hands and repeat exercise on opposite side whilst allowing your arm some time to recover.
- Change back and repeat same exercise 12 times on each side in order to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Combine this workout with our Core Strength Development and Core Flexibility Stretches.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Keep your arm straight.
- Avoid swinging your dumbbell, (if you have to, your dumbbell may be too heavy).
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0001.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Bend over side-raise
- Good for:
Back and arm development.
- Technique:
- Lean forwards and support your upper body on a table or chair with one hand.
- Lean forwards and support your upper body on a table or chair with one hand.
- Hold one 3 – 4 kg dumbbell in your one hand.
- Stabilise your spine by pulling your navel inwards and upwards. • Inhale whilst lifting dumbbell outwards and upwards to shoulder level.
- Hold for a count of one.
- Exhale and gradually lower dumbbell back to starting position.
- Repeat exercise 10 times using same arm.
- Alternate hands and repeat exercise on opposite side whilst allowing your arm some time to recover.
- Change back and repeat same exercise 12 times on each side to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Combine this workout with our Core Strength Development and Core Flexibility Stretches.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Keep your arm straight.
- Avoid swinging your dumbbell.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0002.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Single Arm Front-raise
- Good for:
Shoulder and back development.
- Technique:
- Stand upright whilst holding one 3 – 4 kg dumbbell in one hand.
- Stabilise your spine by pulling your navel inwards and upwards.
- Inhale whilst lifting dumbbell forwards and upwards.
- Hold for a count of one.
- Exhale and gradually lower dumbbell back to starting position.
- Repeat exercise 10 times using same arm.
- Alternate hands and repeat exercise on other side whilst allowing your arm some time to recover.
- Change back and repeat same exercise 12 times on each side to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Keep your arm straight.
- Avoid swinging your dumbbell.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0003.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Overhead extension
- Good for:
Triceps and chest development.
- Technique:
- Sit upright whilst holding one 6 – 10 kg dumbbell with both hands behind your head with bent elbows.
- Stabilise your spine by pulling your navel inwards and upwards.
- Inhale, straighten your arm whilst lifting the dumbbell upwards above you head.
- Hold for a count of one.
- Exhale and gradually lower dumbbell back to starting position.
- Repeat exercise 10 times.
- Give your body a short break to recover.
- Repeat same exercise 12 times to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Knocking yourself on the head.
- Avoid pushing your head to far forwards when you bring the dumbbell to the starting position.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0004.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Dumbbell Floor-press
- Good for:
Chest and arm development.
- Technique:
- Lie on mat holding two 6 – 10 kg dumbbells with bent arms at right angles in front of your body.
- Lie on mat holding two 6 – 10 kg dumbbells with bent arms at right angles in front of your body.
- Stabilise your spine by pulling your navel inwards and upwards.
- Inhale whilst pushing dumbbells upwards.
- Hold for a count of one.
- Exhale and gradually lower dumbbells back to starting position.
- Repeat exercise 10 times.
- Give your body a short break to recover.
- Repeat same exercise 12 times to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Arching your lower back as you push dumbbells upwards.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0005.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Single Arm Row
- Good for:
Upper arm and shoulder development.
- Technique:
- Lean forward and support your upper body on a table or chair with one hand.
- Hold a 6 – 10 kg dumbbell in a relaxed position in your one hand.
- Inhale whilst raising elbow backwards and upwards.
- Hold for a count of one.
- Exhale and gradually lower dumbbell back to starting position.
- Repeat exercise 10 times using same arm.
- Alternate hands and repeat exercise on other side whilst allowing your arm some time to recover.
- Change back and repeat same exercise 12 times on each side to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Keep spine and neck straight.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0006.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Single Arm Curl
- Good for:
Upper arm development.
- Technique:
- Sit upright whilst holding a 6 – 10 kg dumbbell in each hand.
- Stabilise your spine by pulling your navel inwards and upwards.
- Inhale whilst lifting one dumbbell upwards towards your shoulder.
- Hold for a count of one.
- Exhale and gradually lower dumbbell back to starting position.
- Repeat exercise 10 times using same arm.
- Alternate hands and repeat exercise on other side whilst allowing your arm some time to recover.
- Change back and repeat same exercise 12 times on each side to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Avoid leaning forwards or backwards.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0007.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Dumbbell Half Lunge
- Good for:
Upper leg and buttock development.
- Technique:
- Stand upright with feet together whilst holding a 6 – 10 kg dumbbell in each hand.
- Stand upright with feet together whilst holding a 6 – 10 kg dumbbell in each hand.
- Stabilise your spine by pulling your navel inwards and upwards.
- Inhale whilst taking a half-step forwards and lowering your hips.
- Hold for a count of one.
- Exhale and gradually return to starting position.
- Change legs and repeat with opposite leg.
- Repeat exercise 10 times on each leg to complete one set.
- Give your body a short break to recover.
- Repeat same exercise 12 times to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Keep your back straight.
- Keep your knee directly over your big toe.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0008.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Dumbbell Half-squats
- Good for:
Upper leg and buttock development.
- Technique:
- Stand upright with your feet hip-width apart whilst holding a 6 – 10 kg dumbbell in each hand.
- Stabilise your spine by pulling your navel inwards and upwards.
- Inhale whilst bending knees to 45° whist lowering your hips.
- Hold for a count of one.
- Exhale and gradually return back to starting position.
- Repeat exercise 10 times.
- Proceed to the next exercise (number 10) in order to allow your upper leg muscles some time to recover.
- Once one set of the next exercise has been completed, return and repeat same exercise 12 times to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Keep your back upright.
- Do not bend your knee beyond your toe.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0009.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Dumbbell half calf raises
- Good for:
Lower leg and calf muscle development.
- Technique:
- Stand upright with your feet hip-width apart whilst holding a 6 – 10 kg dumbbell in each hand.
- Stabilise your spine by pulling your navel inwards and upwards.
- Raise your upper body and stand on the balls of your feet.
- Hold for a count of one.
- Exhale and gradually lower dumbbell back to starting position.
- Repeat exercise 20 times to complete one set.
- Return back to the previous exercise (number 9) in order to allow your calf muscles some time to recover.
- Once this has been done, repeat this exercise 22 times to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Keep your body straight.
- Do this exercise on the floor rather than mat to assists with balance.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0010.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Dumbbell Side Bend
- Good for:
Spinal flexibility and strength.
- Technique:
- Stand upright with your feet apart whilst holding one 6 – 10 kg dumbbell next to your hip.
- Stabilise your spine by pulling your navel inwards and upwards.
- Inhale whilst bending sideways and downwards sliding the dumbbell down your leg.
- Hold for a count of one.
- Exhale and gradually lower dumbbell back to starting position.
- Repeat exercise 10 times.
- Alternate hands and repeat exercise on other side whilst allowing your back some time to recover.
- Change back and repeat same exercise 12 times on each side to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Avoid leaning over too far.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0011.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Half Crunches
- Good for:
Upper abdominal muscle development.
- Technique:
- Lie on mat and place your hands behind your head.
- Stabilise your spine by pulling your navel inwards and upwards.
- Exhale and pull your head slightly forwards by contracting your upper abdominal muscles.
- Hold for a count of one.
- Exhale and gradually return to starting position.
- Repeat exercise 10 times to complete one set.
- Proceed to the next exercise (number 13) in order to allow your upper abdominal muscles some time to recover.
- Return back to this exercise and repeat 12 times to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Avoid pulling on your head or neck and rely on your abdominal muscles to do the work.
- You may hold a tennis ball under your chin as an additional precaution to avoid strain on the neck.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0012.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Reverse Crunch
- Good for:
Lower abdominal muscle development.
- Technique:
- Lie on mat with your knees bent upwards and the palms of your hand placed on mat.
- Stabilise your spine by pulling your navel inwards and upwards.
- Exhale and pull your knees towards your chest by contracting your lower abdominal muscles and hips.
- Hold for a count of one.
- Exhale and gradually return to starting position.
- Repeat exercise 10 times to complete one set.
- Return back to the previous exercise (number 12) in order to allow your lower abdominal muscles some time to recover.
- Once this has been done, repeat this exercise 12 times to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Ensure that your back remains flat on the mat during exercise.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0013.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Hip Raise
- Good for:
Upper leg and buttock development.
- Technique:
- Lie on mat with your knees bent upwards and the palms of your hand placed on mat.
- Stabilise your spine by pulling your navel inwards and upwards.
- Exhale and push your hips upwards to straighten your body.
- Hold for a count of one.
- Exhale and gradually return to starting position.
- Repeat exercise 10 times to complete one set.
- Proceed to the next exercise (number 15) in order to allow your back muscles some time to recover.
- Return back to this exercise and repeat 12 times to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Keep pelvis horizontal at all times.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0014.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label=”Row” _builder_version=”3.0.47″][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.67″]
Sling
- Good for
Core muscle development.
- Technique:
- Lie on mat with your knees bent upwards and your feet flat on the mat.
- Raise one knee and apply slight pressure to your knee with the opposite hand.
- Exhale and create resistance by pushing your hand downwards against your knee whilst pushing upwards with your leg.
- Hold for a count of one.
- Exhale and gradually return to starting position.
- Repeat exercise 10 times whist alternating between sides to complete one set.
- Return back to the previous exercise (number 14) in order to allow your abdominal muscles some time to recover.
- Once this has been done, repeat this exercise 12 times to complete second set.
- For best results:
- Repeat this workout 3 – 5 times a week.
- Increase the number of your repetitions gradually as you gain strength over time.
- Watch for:
- Keep your head on the mat and avoid bending your neck.
- Avoid doing if: This stretch aggravates or causes pain.
[/et_pb_text][/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_image src=”https://www.mnilifestyle.co.za/wp-content/webpc-passthru.php?src=https://www.mnilifestyle.co.za/wp-content/uploads/2017/08/Home-exercise-routine-for-men_0015.jpg&nocache=1” _builder_version=”3.0.67″ animation=”off”][/et_pb_image][/et_pb_column_inner][/et_pb_row_inner][/et_pb_column][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.1.1″ background_color=”#f9f9f9″ custom_margin=”||0px|” custom_padding=”27px||10px|” global_module=”2820″][et_pb_row custom_padding=”0px||0px|” custom_margin=”||0px|” padding_top_1=”20px” padding_top_2=”20px” padding_top_3=”20px” padding_top_4=”20px” padding_right_1=”20px” padding_right_4=”20px” padding_bottom_1=”20px” padding_bottom_2=”20px” padding_bottom_3=”20px” padding_bottom_4=”20px” padding_left_1=”20px” _builder_version=”3.1.1″][et_pb_column type=”1_4″ _builder_version=”3.0.47″ padding_bottom=”20px” padding_left=”20px” padding_right=”20px” padding_top=”20px” parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.1.1″]
OTHER RESOURCES
[/et_pb_text][/et_pb_column][et_pb_column type=”1_4″ _builder_version=”3.0.47″ padding_bottom=”20px” padding_top=”20px” parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.1.1″ background_color=”rgba(163,169,174,0.46)” border_radii=”|0px|30px|30px|0px” custom_margin=”||5px|” custom_padding=”10px||10px|20px” custom_css_main_element=”max-height: 45px;”]
[/et_pb_text][et_pb_text _builder_version=”3.1.1″ background_color=”rgba(163,169,174,0.46)” border_radii=”|0px|30px|30px|0px” custom_margin=”||5px|” custom_padding=”10px||10px|20px” custom_css_main_element=”max-height: 45px;”]
[/et_pb_text][et_pb_text _builder_version=”3.1.1″ background_color=”rgba(163,169,174,0.46)” border_radii=”|0px|30px|30px|0px” custom_margin=”||5px|” custom_padding=”10px||10px|20px” custom_css_main_element=”max-height: 45px;”]
[/et_pb_text][/et_pb_column][et_pb_column type=”1_4″ _builder_version=”3.0.47″ padding_bottom=”20px” padding_top=”20px” parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.1.1″ background_color=”rgba(163,169,174,0.46)” border_radii=”|0px|30px|30px|0px” custom_margin=”||5px|” custom_padding=”10px||10px|20px” custom_css_main_element=”max-height: 45px;”]
[/et_pb_text][et_pb_text _builder_version=”3.1.1″ background_color=”rgba(163,169,174,0.46)” border_radii=”|0px|30px|30px|0px” custom_margin=”||5px|” custom_padding=”10px||10px|20px” custom_css_main_element=”max-height: 45px;”]
[/et_pb_text][et_pb_text _builder_version=”3.1.1″ background_color=”rgba(163,169,174,0.46)” border_radii=”|0px|30px|30px|0px” custom_margin=”||5px|” custom_padding=”10px||10px|20px” custom_css_main_element=”max-height: 45px;”]
[/et_pb_text][/et_pb_column][et_pb_column type=”1_4″ _builder_version=”3.0.47″ padding_bottom=”20px” padding_right=”20px” padding_top=”20px” parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.1.1″ background_color=”rgba(163,169,174,0.46)” border_radii=”|0px|30px|30px|0px” custom_margin=”||5px|” custom_padding=”10px||10px|20px” custom_css_main_element=”max-height: 45px;”]
[/et_pb_text][et_pb_text _builder_version=”3.1.1″ background_color=”rgba(163,169,174,0.46)” border_radii=”|0px|30px|30px|0px” custom_margin=”||5px|” custom_padding=”10px||10px|20px” custom_css_main_element=”max-height: 45px;”]
[/et_pb_text][et_pb_text _builder_version=”3.1.1″ background_color=”rgba(163,169,174,0.46)” border_radii=”|0px|30px|30px|0px” custom_margin=”||5px|” custom_padding=”10px||10px|20px” custom_css_main_element=”max-height: 45px;”]
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.1.1″ custom_margin=”||20px|” custom_padding=”5px|0px|27px|0px|false|false” global_module=”2849″][et_pb_row custom_padding=”||8px|40px” custom_margin=”20px|||” _builder_version=”3.1.1″ background_color=”#e6e8e9″ border_radii=”on|50px|50px|50px|50px”][et_pb_column type=”3_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.1.1″]
Talk to an expert
Get the advice you need from an expert in the medical field
[/et_pb_text][/et_pb_column][et_pb_column type=”1_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_button button_url=”/ask-our-experts/” button_text=”Ask an Expert” button_alignment=”center” _builder_version=”3.0.106″ custom_button=”on” button_text_color=”#ffffff” button_bg_color=”#e02b20″ button_border_color=”#e02b20″ button_border_radius=”20″ button_icon_color=”#ffffff” button_text_color_hover=”#ffffff” button_bg_color_hover=”#e02b20″ button_border_color_hover=”#e02b20″ button_border_radius_hover=”20″ custom_padding=”5px|25px|5px|25px” custom_css_main_element=”min-width: auto !important;||width: auto !important;” saved_tabs=”all”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section]