10th month
- Objective: Increase cardiovascular fitness, muscle endurance and flexibility.
- oderate intensity aerobic exercise, 60 minutes each time, more than 5 times a week; or 250 minutes a week.
- 2~3days uncontinuous resistance training.
Important
- Moderate-intensity exercise should result to panting, soreness, sweating, and may result to some fatigue and soreness 1-2 days post exercise.
- If weight loss progress is ideal and follows the schedule, may increase the intensity of exercise routine.
Lower Body Exercise: Squats
- Stand straight with feet shoulder-width apart.
- Keep the back straight. Slowly push your butt back and down. Keep weight on heels and the balls of your foot. Do not let the knees go past the toes.
- Recommendation: 8-15 reps per set, 1-3 sets each time, 2-3 times a week.
Upper Body Exercise: Planking
- Do not hold your breath.
- Easier option: knee plank
- Recommendation:15-60 seconds per set, 1-3 sets, 2-3 times a week.
- Position hands beneath shoulders. Hold body straight by keeping abdominal, gluteal and thigh muscles tight. Do not drop the hips and knees. Keep a straight line from your head, neck, back to the ankles. Hold for 15-60 seconds.
Core Muscle Exercise: Spinal Balance
- Keep a straight line from the finger to the toe. Keep hips in neutral position. Do not twist at the waist or hips.
- Easier option:Lift only the arm or the leg.
- Recommendation: 15 reps per side per set, 1-3 sets, 2-3 times a week.
- Start with hands, knees on the floor, straight neck and facing the floor. Keep knees bent to 90 degrees. Squeeze core muscles, back of the thighs, and hip muscles to lift the leg straight while lifting the opposite arm at the same time. Alternate to the opposite side.
Core Muscle Exercise: Crunch Twist
- Lie down with back straight, bent knees and feet on the floor. Tighten abdominal muscles and relax shoulders. Raise upper back and twist towards one side. Slowly twist to opposite side. Slowly lower to starting position.
- Recommendation: 8-15 reps per set, 1-3 sets each time, 2-3 times a week.
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