Month 1

NUCLEOLUS EXERCISES

Nucleolus are essential exercises that have to be done to see real results.

There will only be three exercises in this.

do 11 repetitions, 3 times a day.

Preferably spread throughout the day, but it's ok if done together too. 

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Captain Squats

Keep your feet and knees pointing forwards and parallel to each other.

Imagine there is a chair 6-12 inches behind you that you need to sit on.

Slowly squat down making a 90° angle at your knees.

Gradually come up. 

 

Week 1: 120°, no hold - 11 repetitions x 3 sets

Week 2: 90°, no hold - 11 repetitions x 3 sets

Week 3: 90°, one sec hold - 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 

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Orange Squeeze

 

Stand tall like a puppet being pulled up by a string.

Keep your shoulders relaxed and don't shrug them up.

Start from a 'hands-up' position and slowly bring your elbows back.

Imagine there is an orange between your shoulder blades that you need to squeeze.

Slowly take your arms forwards without shrugging your shoulders.

 

Week 1: No hold x 11 repetitions x 3 sets

Week 2: One second hold x 11 repetitions x 3 sets

Week 3: Two second hold x 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right.

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Wall Push-Ups

Lean against a wall or exercise partner.

Keeping a straight line from head to heels, slowly lean further down towards the wall or partner..

Go up slowly.

Do no't arch your back up or down while doing the push up. 

 

Week 1: No hold x 11 repetitions x 3 sets

Week 2: One second hold x 11 repetitions x 3 sets

Week 3: Two second hold x 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 


ACTIVATION EXERCISES

activation exercises are desirable exercises that are recommended to be done along with nucleolus exercises for best results. 

again, do 11 repetitions, 3 times a day. 

these exercises stay same for the whole month.

Breathe-Ins

Breathe-Ins

This is in continuation from last month.

Take a long deep breath in. Let your chest expand. If you prefer abdominal breathing, so be it, just take long mindful long breaths in and out.

Remind yourself every 30 minutes to do the same for 1 minute.

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Skipping Jacks

Stand tall like a puppet. Now imagine that puppet is being pulled up by the string.

Slowly start to skip up and down in the same spot, landing softly on the ground such that you can't hear yourself.

At all times maintain a tall posture. 

Elven Raises

Elven Raises

Stand tall like a puppet as if the string is pulling you up. Now raise heels of both the feet off the ground as if you are being pulled up even further off the ground.  

Go up and down slowly without any jerky movements.

It can be done anywhere, anytime. 

Hobbit Toes

Hobbit Toes

This exercise is preferably done sitting down.

Put both your feet flat on a towel / bedsheet / newspaper on the ground. Using only one foot, slowly curl your toes up crumbling that sheet or paper underneath. And then slowly let go.

Do 11 repetitions x 3 sets a day.

Anne's Alphabets

Anne's Alphabets

Stand tall like a puppet.

Interlace your fingers behind your neck and imagine you are holding a big thick pencil between your elbows.

Write lower case big font alphabets with that imaginary pencil between your elbows.

Start with 11 and soon all 26 alphabets will seem easy.

Punch-Ins

Punch-Ins

Stand tall like a puppet. Now imagine someone is going to punch you in the tummy. You would instinctively tighten your abdominal muscles.

Hold that tightened abdomen for 2 seconds. Slowly relax and repeat again.