TEXT: YASMEEN HAMEED-CHAN
Back Stretch (Flexibility)
Chilled-out dance moves require flexible muscles. Begin by lying down on the stomach with feet slightly apart. Place palms underneath shoulders. Lengthen through tailbone, and start to pull chest forward and up. Elbows close to the body, start to lengthen arms to any degree that feels good on the back. Look up slightly. Breathe here for at least three deep breaths. Do 5 reps.
Lunge With Twist (Core)
Build up your core. Stand with legs hip-width apart, hold a medicine ball in front of the chest. Step forward into a lunge with the right leg, then with extended arms, reach the medicine ball to the right, rotating the torso at the same time. Maintain the lunge and return to centre. Come to standing, then repeat on other side. Do 3 sets of 15 reps.
Jump Rope (Cardio)
Hip-hop uses explosive energy, and boosting cardiovascular health is important. This simple exercise is effective for improving bone strength, agility, coordination and endurance. The key is to do this every day to see the best results — 5 sets of 3 minutes each.
Popping involves a lot of chest movements. And doing push-ups is the key to strengthening the chest. Get into a plank position with hands directly under shoulders, feet on the ground. Tighten core, glutes and hamstrings, and lower down, keeping neck in a neutral position. Draw shoulder blades back and down, and keep elbows close to body. Exhale and push back up. Do 5 sets of 20 reps.
Meet The Instructor
SGT (NS) Jamal bin Moideen, 43, assisted in creating this set of exercises. He is the instructor at HomeTeamNS Bukit Batok, and has been teaching for 20 years. His favourite type of exercise involves a combination of strength and cardio training. and he enjoys working with people of all fitness levels. For more information, email fitness_workz@HomeTeamNS.sg or call 6705-9473.
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