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WARMING UP AND
COOLING DOWN
– IMPORTANT
One of the most important parts of your workout is to prepare your body for exercise on the
AB WARRIOR
WARMING UP
the muscles substantially decreases the chances of injury and only takes a few
moments to do.
AB WARRIOR
can also be used for warming up and cooling down exercise.
COOLING DOWN
helps removes the lactic acid build-up in the muscles by oxygenating the muscles
after your exercise routine. Lactic acid is what makes you ache after a workout, cooling down should
be undertaken soon after the last set of exercises you intend to complete.
Warming up and cooling down exercises are identical and easy to remember. Both warming up and
cooling down should be done slowly and accurately, there is no hurry to complete these exercises, it is
more important to complete them. In addition, it is good practise to move around after the cool down
exercises to further dissipate the lactic acid.
WARMING UP.
Stand close to a wall, chair or other solid object.
Use one hand to assist your balance. Bend the
opposite knee and lift your heel towards your
buttocks. Reach back and grasp the top of your
foot with the same side hand. Keeping your inner
thighs close together, slowly pull your foot towards
your buttocks until you feel a gentle stretch in
the front of your thigh. You do not have to touch
your buttocks with your heel. Stop pulling when
you feel the stretch. Keep your kneecap pointing
straight down and keep your knees close together.
(Do not let the lifted knee swing outward.)
Hold the stretch for 20 to 30 seconds.
Repeat the exercise for the other leg.
Sit on the floor and bend your legs so that the
soles of your feet are together. Place your hands
on your ankles. Lean forward from the waist and
press down lightly on the inside of your knees.
You should feel a stretch in the muscles of your
inner thighs.
QUADRICEPS STRETCH
INNER THIGH STRETCH
Stand approximately one arm’s length away
from a wall or chair with your feet hip-width apart.
Keeping your toes pointed forward, move one leg
in close to the chair while extending the other leg
behind you. Bending the leg closest to the chair
and keeping the other leg straight, place your
hands on the chair. Keep the heel of the back
leg on the ground and move your hips forward.
Slowly lean forward from the ankle, keeping your
back leg straight until you feel a stretch in your
calf muscles. Hold for 20 to 30 seconds. Repeat
the exercise for the opposite leg.
CALF AND ACHILLES STRETCH
TOP TIP:
Use a chair or a wall to help keep
your balance only if you need to.
WARMING UP AND
COOLING DOWN
– IMPORTANT