Proactive exercises are designed to help keep you in shape and motivated in the gym. While many proactive exercises can be performed in the gym, most proactive exercises can be performed without any external aid. As a result, push-ups, crunches and long-distance runs are several proactive exercises that you can perform individually on a daily basis.
Proactive Hamstring Stretching Exercise
This proactive stretching exercise is designed to help you avoid injury and promote muscle relaxation. Start by standing with feet in front of a raised surface, such as a bench or ledge. With your knees slightly bent and your legs shoulder-width apart, extend one leg out onto the ledge. Make sure that the heel of your extended leg is touching the top of the ledge and your leg is fully extended. Hold this position for 10 to 15 seconds, making sure that your toes are pointed up the entire time. According to Proactive Fitness, you should lower your hips while holding this stretch to get a more intense stretch in your hamstrings.
Proactive Resistance Band Squat
This proactive resistance band exercise will help strengthen your core muscles and your lower quads and hamstrings. Start by laying a resistance band of medium strength on the ground. Divide the resistance band by standing on the middle of it. From here, grab both sides of the resistance band and pull up with your knees bent and legs next to each other. Hold the ends of the band just under your chin with your elbows extended toward your sides. As you lift, you should feel an intense stretch in your quads as well as your hamstrings. Lift until you are fully erect and then come back down to your original position. Perform three sets of 10 before stopping.
Proactive Fitness Ball Exercise
This fitness ball exercise will help work your abdominal muscles and your lower back muscles. Take a fitness ball out and place it on the ground. Sit on top of it, with your feet firmly on the ground and your hands crossing your body. Lean back on the ball, shifting your weight from your feet to your back. Lean back until you are parallel with the floor and then bring your body up to perform a solid crunch. If your neck needs additional support, place both of your hands behind your neck as you perform this exercise. Perform four sets of 10 before resting.
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