Ways to Improve Your Stamina

There are tons of reasons why people choose to train their stamina. Maybe your goal is not to pant going up the stairs, or you’re thinking of participating in a marathon. Well, the good news is that your goal is definitely achievable!

But first, what exactly is stamina?

Stamina is the strength and energy that allows you to sustain physical or mental effort for long periods of time. Increasing your stamina helps you endure discomfort or stress when you’re doing an activity. It also reduces fatigue and exhaustion. Having high stamina allows you to perform your daily activities at a higher level while using less energy!

Now, here are 4 ways you can improve your stamina.

1. Take small, progressive steps

Even if you feel ready to increase your distance or speed, it’s most definitely wise to go slow and aim to make incremental gains in your training program. This is especially true if you’re new to a regular running schedule.

If you’ve been averaging 2.4km runs, don’t immediately try to tackle a 5km run. To avoid injury and burnout, increase bit by bit over time, such as increasing by 500m each week

2. Add strength training

If you’re not already doing resistance training workouts, then you need to add them to your fitness routine!

Performing strength training exercises at least 2 to 3 days a week can help improve running stamina.

Plus, increasing the strength of all of your muscles helps reduce your chance of getting injured. Aim for full-body workouts that target the major muscle groups.

3. Reduce Recovery Time And Resistance

To build muscle endurance, limit your recovery time between sets to 30 to 90 seconds. To further increase the intensity, take the recovery time down a notch. Doing exercises with less resistance, more repetitions and resting for 30 seconds or less between each one is optimal for building stamina. In other words, embrace those circuit workouts!

4. Be Consistent

Feeling the burn after an intense bout of squat jumps is a sure sign you’re working your muscles. But hey, don’t forget the other two components that comprise the stamina-building trifecta: frequency and duration. Make sure you’re not only going all-out one day per week, but that you’re doing three to five workouts weekly (each for 20-plus minutes).

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For more exercise-related tips, do check out our other Active Zone Blog Posts

At Active Zone, we offer Kickboxing-based and Gym-based classes. Our classes are 45 minutes long, with our certified instructors guiding you throughout the lesson! You are sure to find the class exciting while having an effective workout to meet your fitness goals.

Do check out our other available group classes as well!

Name:    Active Zone by Active Red
Email:     info@activered.sg

Phone:    8363 5661
Website: www.ActiveZone.sg

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

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Kickboxing: Full Body Transformation?

Typically, you can expect a full-body workout that engages every muscle group in your body when you attend a cardio kickboxing class. The rapid movements involved also improve flexibility, balance, and coordination, and can help you build faster reflexes.

You may have some questions about what kickboxing can help you with, fitness-wise. Don’t worry, we got your back! Here are some common questions about kickboxing that you may want answers for before you start classes:

Is kickboxing better than going to the gym?

The gym is great for releasing stress from the body but kickboxing is even better! Kickboxing offers a safe physical release of this tension in a way that feels totally natural.

Does kickboxing build arm muscle?

Tone your entire body! Whether you’re looking to tone your arms , legs, or core, there’s no area of your body kickboxing won’t tighten and tone. A study showed that after five weeks of training, participants showed fantastic improvements in muscle power, speed, and agility.

Can kickboxing give you abs?

Kickboxing is such a great core workout, because every punch, every squat and every kick activates the abs. To really work your core, remember to exhale and squeeze those abs a little more.

Does kickboxing make your bum bigger?

Kickboxing is also an excellent workout for your lower body, which includes the hips, glutes, and thighs. Controlled front kicks, roundhouses, sidekicks, and back kicks are some of the movements that work these muscles.

Is kickboxing considered HIIT?

Yes, kickboxing can definitely be considered a High Intensity Interval Training (HIIT) workout. Kickboxing is a great example of HIIT because you’re constantly going from intensive training to rest periods.

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At Active Zone, we offer classes such as Active Kickboxing and Kickboxing Bootcamp to not only teach you the techniques, but also make sure that you have the workout of your life! Our classes are 45 minutes long, with our certified instructors guiding you throughout the lesson! You are sure to find the class exciting while having an effective workout to meet your fitness goals.

Do check out our other available group classes as well!

Name:    Active Zone by Active Red
Email:     info@activered.sg

Phone:    8363 5661
Website: www.ActiveZone.sg

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Kickboxing Vs Running: Which is the Better Cardio?

Cardiovascular exercise is exercise that gets your heart rate up. Though some people use it solely for weight loss, cardio has tons of other benefits as well. There is also a diverse range of cardio activities available to try. The most common form of cardio would be running, and the up-and-coming activity is cardio kickboxing!

How do they compare? Which is best for you? Let’s dive into it.

Running

Running provides an intense workout for the body. The muscles that are primarily targeted are in your lower body, such as your quads, calves, hamstring, hip flexors; and glutes. The harder you run, the more your efforts work — and strengthen — your heart.

Kickboxing

Kickboxing provides you with a full-body workout. It works your arm muscles, strengthens your leg muscles, such as the hip muscles and also works your core muscles.

Kickboxing is also an intense cardiovascular exercise. It’s a rare workout that can build muscle at the same time it provides a continuous aerobic workout. This makes it a great fat-burning workout.

Comparing Calories

Running and kickboxing burn about the same number of calories — but kickboxing has a slight edge. According to research published by the Harvard Medical School, a 125-pound person running at 5 mph burns 240 calories in a half-hour. A person of the same size burns 300 calories kickboxing in the same amount of time. A 185-pound person burns 444 calories kickboxing for 30 minutes, while a 185-pound runner burns 355 calories in 30 minutes.

What do you feel is the right cardio for you?

At Active Zone, we offer classes such as Active Kickboxing and Kickboxing Bootcamp to not only teach you the techniques, but also make sure that you have the workout of your life! Our classes are 45 minutes long, with our certified instructors guiding you throughout the lesson! You are sure to find the class exciting while having an effective workout to meet your fitness goals.

Do check out our other available group classes as well!

Name:    Active Zone by Active Red
Email:     info@activered.sg

Phone:    8363 5661
Website: www.ActiveZone.sg

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Which MetCon Workout Suits You Best?

There are various different types of MetCon workouts available, but which one suits your needs to a tee? Today, we’ll break down the different types for you to understand better!

What is MetCon?

MetCon stands for Metabolic Conditioning. It is a type of workout that primarily targets your cardiovascular system (getting you out of breath) and will also get your heart rate up, increasing your overall level of fitness. 

Conditioning is a term that includes building muscle as well as improving fitness. It is a very high intensity form of training and differs from low intensity steady state (LISS) cardio such as long runs and bike rides. The continuous shocks to your system will force your body to change and adapt, therefore achieving excellent results. 

The metabolic part refers to how a MetCon workout has an effect on your metabolism. Not only will you burn a ton of calories during your session, MetCon is amazing for sustaining an afterburn effect, having you burn fats for hours even after your finish. 

Types of MetCon workout

MetCon workouts comes in a variety of options, some making use of equipment, some without. The different activities you can incorporate ensures that you will always have something to switch up with, meaning that your workouts will never be boring.

Training for time

A popular type of MetCon workout is one that trains for time! This means that you will aim to complete a set number of reps or rounds and see how long it takes you. This is a terrific way to track your progress because you can go back and do the same MetCon again and again, so as to beat your previous time.

You can also do this workout with a friend, and compete against one another! This will give you the extra motivation you need to push past your limits.

Training for reps

Another style of workout is one that is done for reps. You might be given a specific exercise with a set number of reps and have to challenge yourself with how much resistance you can get through. For example, 5 sets of 3 reps on front squats. You could complete the rounds and see how heavy you can go.

Every Minute On the Minute (EMOM)

EMOM is a genius way of keeping the workout interesting and keeping you focused. You will complete a specific number of reps on either one or a series of exercises every minute on the minute, meaning that the quicker you get the exercises done, the more rest you will have in between.

For example, 10 rounds of 5 burpees. If it takes you 30 seconds to complete the burpees, you’d have 30 seconds of rest before the next set. If it takes you 55 seconds, you’d only have 5 seconds of rest!

As Many Reps As Possible

The ‘R’ in AMRAP can stand for Reps or Rounds. In this instance, you will complete as many reps as you can in a given time. This is another way to challenge yourself as you can try to beat your previous record each time you do the workout. 

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At Active Zone, we have certified instructors to give you the best and most effective workouts to help you meet your fitness goals! Our 45-minute METCON women only classes consists of moves that are delegated into sets of different timings to target all parts of your body. You can expect HIIT exercises such as squats, lunges, mountain climbers and the use of gym equipment to definitely boost your endurance and stamina! You can expect a fun experience while making sure that you have a good sweat!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

The Importance of Strength Training

Strength training — also known as weight or resistance training — is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight, according to the American Heart Association.

There are tons of benefits associated with strength training that makes it essential to add to your daily routine.

1. Increased Muscle Mass – Becoming Fitter and Stronger

This benefit is the obvious one, but it shouldn’t be overlooked. “

Now, did you know that lean muscle mass naturally diminishes with age?

Your body fat percentage will increase over time if you don’t do anything to replace the lean muscle you lose gradually. Strength training can help you preserve and enhance your muscle mass at any age.

2. Stronger Bones

According to a study published in October 2017 in the Journal of Bone and Mineral Research, just 30 minutes twice a week of high intensity resistance and impact training was shown to improve functional performance, as well as bone density, structure, and strength in postmenopausal women with low bone mass — and it had no negative effects.

In general, strength training is known to increase bone density and reduce the risk of fractures.

3. Weight Loss/Control

Researchers suggest that strength training is helpful for weight loss because it helps increase your resting metabolism, which is the rate at which your body burns calories when you’re just going about your day, even when you’re not exercising. This makes it easier to control your weight.

4. Chronic Disease Management

Studies have documented the multiple wellness benefits of strength training, including helping people with some chronic diseases manage their conditions. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain.

And for those with diabetes, strength training, along with other healthy lifestyle changes, can help improve glucose control.

Experts recommend doing strength training twice a week, but if you’re just starting out, you can work your way up there! As you incorporate strength training exercises into your fitness routine, you may notice improvement in your strength over time. Do keep going!

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For more exercise tips and tricks, do follow our blog post! Here at Active Zone, we offer regular fitness group classes that are usually scheduled after work to fit your busy schedules. We also have a variety of classes ranging from Metabolic Conditioning to Active Circuit Training System to Active Kickboxing Fitness Class.

If you want a more personalized fitness program, you can also take up Personal Training at Active Zone, where our friendly trainings will customize a training program according to your needs and goals!

Check out all our classes below and don’t hesitate to contact us for more information 😀

Name:    Active Zone by Active Red
Email:     info@activered.sg

Phone:    8363 5661
Website: www.ActiveZone.sg

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Exercise Can Give You Healthier Skin

We all know that exercise is great for your heart, lungs, and mental outlook, but did you know that regular exercise is one of the keys to healthy skin? Exercising actually promotes healthy circulation, which helps keep your skin healthy and vibrant. However, there are also certain hygiene practices to follow as well in order to keep your skin clean and healthy! Now, let’s get into it:

Prevent & Reverse the Signs of Aging

The overall appearance of your skin is actually affected by exercise. In general, physical activity gets the heart rate up and improves blood circulation, helping to deliver even more oxygen and nutrients to the ski. This keeps the skin healthy, promotes collagen production, and promotes new skin cells.; helping you achieve that post-workout glow and is anti-aging

Sweating while you exercise can help clear out your pores, provided that you remove anything that might clog them (such as makeup).

Removing Toxins & Supplying Nourishing Cells

Skin cells are nourished by an increased blood flow can lead to improved vitality and more effective cellular repair and replacement. In addition, improved blood flow also means toxins are removed from the body more efficiently. Your cells are getting more of what they need and being less affected by potentially damaging waste by-products and toxins.

Decreased Stress Improves Outcomes for Chronic Skin Conditions

Now, stress is something that most of us have to deal with frequently, but the negative impact of stress on skin and hair, especially for those who suffer from chronic skin conditions like acne, eczema, rosacea, and psoriasis, can be difficult to handle.

Stress triggers numerous physiological responses within the body that can cause breakouts, inflammation, and allergic skin reactions. Exercise actually decreases the body’s elevated hormonal and immune responses to stress. This can minimize the risk of chronic skin condition breakouts and flare-ups. It also keeps the immune system healthy and better able to respond if needed to combat skin and whole-body health concerns.

Prevent Sun Damage for Outdoor Exercises

If you decide to head outdoors for your workout, you’ll want to liberally apply sunscreen to all exposed areas of skin before you get outside, no matter the time of day or projected weather forecast.

This is extremely important because the UV rays from the sun causes premature ageing of the skin and can even increase the risk of an individual contracting skin cancer.

Skipping that post-gym shower can cause or exacerbate acne

No matter the intensity of your exercise, it is vital to change out of your gym clothes and hit the shower as quickly as possible. When sweat sits on the body for too long, it can attract bacteria and clog pores. Hence, if not properly rinsed off, it can make someone more prone to breakouts and acne. 

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For more health and exercise related tips and advice, do follow our Active Zone blog!

We are a women-only gym that offers both gym-based and kickboxing-based group classes in Singapore. Do check out our classes below and contact us if you’re interested to give it a try 🙂

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

3 Reasons To Give Circuit Training A Try!

Looking for a new way to challenge yourself physically? Want to try a different style of working out?

Consider circuit training!

What is circuit training?

Circuit training is an excellent way to improve strength, endurance, stamina, flexibility, coordination and muscle tone. It consists of 6 to 10 strength exercises targeting different muscle groups, that are completed one after another, with no or very short rest time in between. Once the circuit is completed, you may get a longer rest before repeating it all over again.

Each exercise is performed either for a number of repetitions or for a certain time before moving on to the next one. The number of circuits during one training session depends on your training level and varies from 2 to 6 circuits. Each circuit training session should begin with 5-10 min warm up and end with a stretching session after. 

Why you should try it?

1. Strength Training

Improving muscular strength is an important aspect of one’s fitness journey.  As we age, our bodies lose muscle and bone density.  Circuit training comes in useful in this area because it encourages doing more repetitions at a lower weight. This will help build up slow-twitch muscle fibers, which increases the endurance of your muscles. Regular circuit training that targets different muscles through the variation of exercises can make you stronger and help prevent diseases like osteoporosis.

2. Cardiovascular Health

Circuits usually consists of a mix of both aerobic and non-aerobic exercises. Aerobic exercise, like jump rope or jogging in place, can actually increase your blood circulation and get your heart rate up.  Cardio is especially valuable because of its multiple benefits such as weight loss, reduced risk of diseases, better sleep, and so on.

3. Time Efficient\

If you’re busy and want to combine strength and aerobic routine together, this is the workout for you! You can do it on your own or in a class setting where the exercise stations are provided for you. You can also be in and out in a set amount of time.  Boom! This is one of the most efficient and effective form of workouts that you definitely have to give a try.

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If you are interested in trying out a group circuit training class, Active Zone offers our Active Circuit Training System (ACTS) group class that will meet your circuit training needs!

For more information, do contact us and we will be happy to get in touch with you.

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Mental Benefits Of Kickboxing

Kickboxing is known to be physically exciting and energizing, but did you know it can also affect your mental well-being as well? There are tons of benefits in that area that you may be surprised at, and could be just the thing you need after a long day of work!

Without further ado, here are the 3 important mental benefits that kickboxing provides:

Confidence and self-esteem

Exercise and martial arts has been proven to boost confidence and self-esteem. Self-confidence plays an essential role in kickboxing, and many studios emphasize confidence-building as part of training.

Practicing martial arts is known to improves self-confidence in youths, and even exercise in general has also been linked to improved self-esteem.

Improved mental health

Martial arts, including kickboxing, and other forms of exercise have been linked to improved mental health and positive feelings, with some partaking in the sport as a form of therapy.

Kickboxing involves aerobic and anaerobic exercise, both of which positively impact your mood. It does this by increasing endorphins and producing changes in the part of the brain that can improve stress, anxiety, and depression.

It can help you learn a lot about yourself

Kickboxing is an excellent way of getting to know yourself. You will start to realize and understand more about how your brain works and reacts as you develop your unique kickboxing style. A kickboxing workout is a lot more strategic than throwing a few random punches. From hooks and jabs to upper cuts, kickboxing is made up of infinite combinations which, when put together in sequence, are like a choreographed dance.

Kickboxing will challenge your endurance, technique, and concentration. It’s refreshing to go into a workout and be forced to focus on your body. Once you’ve got the hang of it, you will see improvements in everything from your balance to your reflexes.

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At Active Zone, we offer classes such as Active Kickboxing and Kickboxing Bootcamp to not only teach you the techniques, but also make sure that you have the workout of your life! Our classes are 45 minutes long, with our certified instructors guiding you throughout the lesson! You are sure to find the class exciting while having an effective workout to meet your fitness goals.

Do check out our other available group classes as well!

Name:    Active Zone by Active Red
Email:     info@activered.sg

Phone:    8363 5661
Website: www.ActiveZone.sg

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Circuit Training: What to Expect for your First Class?

I’m sure you’ve heard about circuit training being brought up before, and wondered, “Hmm, should I try it?”. If you’re unsure about taking the first step, maybe understanding more about what goes on and what to expect can be the encouragement you need to move forward! As foreign as it may not sound to you, circuit training is actually good for beginners and can help you ease into a regular fitness regime.

Now, What is Circuit Training?

Circuits training describes any class that includes you participating in a number of different exercises at different stations within small groups. Circuit training is a great way to get in shape and the social element of it means you’re likely to stay motivated and keep attending than with other group fitness classes or lone exercise sessions.

The whole idea of circuit training is to work different muscles all at the same time with a minimum amount of rest. This is because you will be alternating which body part you’re targeting, with one muscle group resting while the other is working.

What Happens in a Circuit Class?

Typically, a circuit training class will consist of a number of different exercise stations being set up around a room. The participants will be split up into groups of two or three people, each starting at one specific station and doing the exercise at that station for a set period of time.

Once the specified time has passed, you will get a quick break and then you move on to the next exercise with the rest of your group. This cycle continues until the class is over and everyone has completed all the exercises!

How does it Improve your Fitness?

This style of workout is known for increasing your strength and aerobic fitness, while burning lots of calories. Most circuit exercises are fairly high-intensity and are brilliant for burning excess body fat, so if you want to lose weight, circuit training is a great way to help you achieve this.

As well as helping you lose weight, the intense cardiovascular workout is great for improving your fitness and stamina. This will help you go harder for longer and can even help you prepare for events such as running races, triathlons and cycling events.

The body weight and free weight exercises included in circuit training are also great for helping to build lean muscle mass. It’ll also help you tone up what you’ve already got.

Can Anyone Take Part?

Circuit training is specifically designed to ensure anyone can join in and take advantage of all the benefits. You can at your own pace at each station, building up the intensity as you get fitter.

Meanwhile, you can also vary your commitment to each station, depending on how confident you are with each exercise. If you have any injuries or medical conditions, it’s worthwhile letting your instructor know.

If you’re interested in giving circuit training a go, we offer our Active Circuit Training System (ACTS) group class here at the Active Zone studio!

For more information, do contact us and we will be happy to get in touch with you.

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Get Rid Of Your Upper Body Pains

Is your neck hurting? What about your back? Upper body pains can be a pain to many of us who have desk jobs and are constantly on our computers.

Waiting for them to go away can be torturous, so why not speed up the process with some relieving stretches and exercises that can sooth your muscles!

Neck side bend and rotation

This exercise allows you to turn your neck further, making it easier to check for traffic when driving and turn quickly when playing sports.

1. Gently rotate your neck to the left and look over your shoulder.
2. Hold this position for 20–30 seconds.
3. Perform on the opposite side.
4. Do each side 2–4 times.

Cat cow

Cat-Cow, or Chakravakasana, is a yoga pose that’s said to improve posture and balance — ideal for those with back pain.

1. Begin on your hands and knees in table pose, with a neutral spine. As you inhale and move into cow pose, lift your sit bones upward, press your chest forward and allow your belly to sink.
2. Lift your head, relax your shoulders away from your ears, and gaze straight ahead.
3. As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward.
4. Release your head toward the floor — just don’t force your chin to your chest. Most importantly, just relax.

Knee to chest

The knee to chest stretch is used to stretch your hip and low back (lumbar spine) muscles.  It should also help relieve pressure on spinal nerves by creating more space for those nerves as they exit the spine.

1. Start on your back.
2. Gently pull one knee towards your chest, using your hands to hold your leg in the stretch.
3. Hold 10 seconds.  You should feel a stretch in your low back and hip.
4. Switch legs and pull your other knee towards your chest, again holding 10 seconds.
5. Repeat 3-5 times with each leg.
6. Bring both legs to your chest, holding 10 seconds and repeating 3-5 times.

Butterfly

This exercise is good for your shoulders and back!

1. Place your palms on opposite shoulders, and bring your elbows together to touch. Hold for 5 seconds and release.
2. Complete 3-5 more times.

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‍For more fitness advice and tips, do follow our Active Zone blog! Active Zone is actually an all-women gym based in Singapore that offers gym-based and kickboxing-based group classes, as well as personal training. Here are some classes that we offer!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page