If you want a better quality of life then you have to take care of yourself. Self-care is usually associated with sheet masks and mani/pedis, but it can be as simple as putting your shoes on and working out three to five times a week for thirty minutes, depending on the intensity. Not only will this give you an endorphin high, it will also keep your bones and muscles healthy and ready to take on the world.
We’ve all had to change our routine over the last few months and the gym might not be as accessible as it used to be. Local BMX athlete and fitness enthusiast Mansour Al Safran has provided us with the perfect at-home workout that almost anyone can do. You can incorporate these movesets into your already established workout or do them over a long weekend.
The first set of exercises are related to the core muscles. These are the ones that surround the stomach. The exercises will work the abs, and other core muscles like the back muscles, and even the glutes, which also aid with balance, and supplement other workouts by making sure that no one muscle is needlessly overworked
Begin with a spiderman plank, which is similar to a normal plank that has the athlete bringing the knee to the elbow, horizontally and in line with the rest of the body. Hold the position and activate all core muscles, then release, bringing the foot back to the starting position.
After that, get into the sit-up position on the floor for the wide leg sit-ups. Bringing the feet in pushes the knees out in a V-shape. The modification improves the intensity and focus of the core muscle groups.
For the core exercises, a minute of each before going on to the next one is what you should be aiming for.
You still need to make sure you are getting your cardio in, which is the bulk of your workout. Mansour recommends you go outside for a run, swim or bike ride. A total of 20 to 60 minutes will be more than sufficient for the day. Health ministries recommend 20 minutes a day of moderate exercise. For athletes who enjoy all these activities, a combination of the above is also an option.
A couple of beneficial stretches to do before or after the workouts are the twisting lunge and the leg kick out. First start with a full body warm-up by moving in place and shaking out the tension and stiffness in your muscles.
The twisting lunge is a standard lunge, where the athlete begins by stepping one foot forward, and dropping the upper body down forcing both knees to bend. Then simply turn the upper body to one side, hold the position, return to the standard lunge, and then back to standing pose.
The leg kick out begins with knees and hands on the floor in an on-all-fours starting position. Take one leg off the ground, lift it and extend out and away behind the glutes. Repeat.
That’s it! Your workout is done. Whether you decide to do only these or add them to your existing workout (bravo you!) they should help you stay fit and healthy.
To find out more, visit @RedBullKuwait on Instagram and Twitter and @RedBull on Facebook. Follow Mansour Al Safran for some hard core BMX moves on Instagram @mansouralsafran.
