17 June 2011
Okay there are exercises for those without any time and for those who can afford the Gym. Here are some ideas for those who may have a bit of time, or can make the time but want to watch their budget.
Walking
Walking is a great fat-burner. Instead of driving your car down the street to buy a few groceries walk! Instead of driving your kids to school, walk them! Walk your dog. Walk to get a cup of tea or coffee, walk around the block a few times when you feel nervous or need to think or a small break. Walk standing up straight, remember to pull your shoulders back, take nice long breaths. Breathe in through your nose until your chest rises high, and exhale out your mouth until you feel that you have squeezed as much air out of your lungs as possible. Do the breathing slowly and find a nice rhythm with your steps. Swing your arms using energy. Don’t worry what others will think about you passing by in their cars, you are using your body, walking and building energy for you!
The breathing technique helps to increase your oxygen into your whole body helping to clear your mind from all the daily problems, while providing the needed oxygen to your organs.
Ban drive-thru’s, get out of your car and walk. Find the farthest parking space away from the shopping center and the grocery store, walk, walk walk.
A variation to walking normally, try taking steps heel-toe-heel-toe. This will help work your upper thighs and butt muscles. It takes some concentration, but it works!
Stretching
While your coffee is brewing or your water boiling in the morning, stretch for five-minutes to help get your muscles moving, oxygen into your system and strengthen your body. Here are some ideas:
• Stand up straight and raise your arms straight out in front of you with your palms together and arms straight. Move your feet hip-width apart and separate your hands palms facing inwards and move your arms over your head. Do this while imagining a string pulling from your belly button towards your spine and remain standing straight. Stretch your torso and arms towards the ceiling. Slowly bring your arms down in front of you, while bringing your legs together and repeat 5 times.
• Stay standing with your feet apart and bend down feeling the stretch in your back let your arms relax and your hands touch the floor and hold for 10 seconds. Repeat.
• Keep your feet apart and squat keeping your back straight and hold for 5 seconds.
• Repeat
• Stand up straight feet together and march, with energy swinging your arms 15 times.
• Stop and bring your left arm across your chest, using your right arm to pull it further, Hold for 10 and repeat with the other arm. Do this twice.
To Strengthen your muscles
These are for your arms, thighs, bottom, abdominal muscles and shoulders! This works if you do this every day.
• Get down on all fours with your knees hip-width apart and your arms down.
Gently lower your upper body to the floor, keeping your back straight and hold your tummy in. Raise your body slowly and repeat 14 more times!
• On all fours, pull your tummy with that imagined string towards your spine, breathing in, and release while breathing out slowly. Do not let your back sag, keep it straight as possible. Repeat 10 times.
• Follow the same routine as above, but this time…breathe normally, while pulling your string towards your spine and hold your stomach in for the count of ten seconds. Remember not to hold your breath but to breathe! Repeat 5 times and continue but hold for twenty seconds! Repeat five times.
• Lie on your back with your hands behind your ears. Lift your right leg straight in the air with the sole of your foot pushing away from you and bend the left leg towards your chest. Now straighten your left leg, and bend the right one back and forth with the soles of your feet pushing forward. While doing this, keep your abdominal muscles flat, keep your hips as square as possible and your head down. Repeat 10 times.
• Grab a couple water bottles filled with water. You can start with the small ones and as you build your muscles, you can increase to the larger ones. Stand straight and tall holding a bottle in each hand and raise your arms and then bend them behind your head. Remember to stand straight and tall, keeping your feet flat on the floor and your neck straight. Inhale while your bring your arms behind your head and exhale while lifting your arms towards the ceiling. Relax your arms by your side and repeat 10 times.
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