displaced homemakers: May 2011

The Working Woman Abdomen Workouts!

Three Secrets for Strengthening Your Calves

You can do this exercise from anywhere! From your desk, on the bus, or driving in your car and it is easy!

Exercise One

1) Sit up straight, face forward, shoulders back, chest high like you are a queen!

2) Inhale slowly, and pull your abdominal muscles in and hold for 5 seconds.

3) Exhale slowly, and release your abdominal muscles, but continue to sit up straight.

4) Repeat 10 times, and do this several times during the day.

You should feel your chest filling with air while you hold (and focus) on your abdominal muscles. If you keep doing this, you will notice a difference!

Exercise Two

All you need to do is to tighten your tummy! Make sure that you sit or stand up straight while doing this exercise!

Imagine that you want to place your belly button towards you spine. Repeat several times and do this whenever you think about it. I have found that if I can get some type of routine in these exercises that I have written about, it is easier for me to remember to do them. Learning some new habit, requires concentration and remembering. So the best tip, is to put these exercises into a routine.

For example: When you talk on the phone, driving in the car, waiting at the bus stop. Each and every time you do an activity, remember to do your exercise!

Exercise Three

This one is known as the torso twist, you can do this when you are sitting down, watching TV, staring at the computer, or talking on the phone.

1) Stand or sit down, and remember to sit or stand straight!

2) Stretch your arms out to the side (don’t worry what your co-workers think, as long as you are getting your work done! In fact, you may be a good example for others.)

3) Slowly turn your abdomen to one side while using your abdominal muscles, keeping your hips forward.

4) Twist the other way, doing the same thing.

5) Repeat, until you feel the sides of your abs tighten!

These exercises are for those who have little time to keep in shape!

Related articles: Three Secrets For Shaping up for the Summer

More Summer Tips: For your Arms

How to do Squats the Right Way!
Secret Tips for Leg Toning One

More Summer Fitness Tips For your Arms!

How to do Squats the Right Way!
Secret Tips for Leg Toning One

25 May, 2011 - So, you work everyday, and stare at a computer! Earlier I gave some tips on toning your buttocks, upper thighs and hips that fit in your tight schedule. Here are more tips to do while at work sitting at a desk!

Toning your Arms:

To get rid of that “flabby” part on the underside of your arms, this exercise improves your posture and exercises your lungs while sitting on your desk! (The photo shows the person standing up, but you can also do this sitting down)

1) Sit up straight (you should be doing this all of the time while working!) Face forward, chest up and neck straight with your arms outstretched at the sides.

2) Inhale deeply while stretching your arms as far out as possible without tensing your neck.

3) Hold the pose for and breath for 5 seconds.

4) Exhale

5) Repeat 3 times.

6) In the same position, clench your fists.

7) Rotate your arms in a forward motion 5 times while drawing in a long interrupted breath.

8) Exhale.

9) Repeat 3 times!

Variations: You can hold water bottles in your hands while doing the first part of this exercise while breathing, but set them down while clenching your fists! You can start with small water bottles (of course, filled with water!) and expand to larger ones when you feel that you are ready. Tip* Drink the water when you are finished!

You can also rotate your arms both forward first and then backwards, if you do this you will be adding another routine to the above.

These exercises are for the women in the world who have no time to stay in shape!

Related articles: Three Secrets for Shaping up for the Summer

Three Secrets: Strengthening your calves
The Working Women Abdomen Workout

How to do Squats the Right Way!

Monday, May 23, 2011

3 Secrets: Strengthen and shape your calves!

This is another exercise that you can do while you are waiting or standing around to shape up for the summer.

1) Find a curb or stair.

2) Stand on the curb or stair with your toes on the stair to the balls of your feet and your heels off of the stair.

3) Now, stand up on your toes (keep your back straight!) and go down with your heels below the stair height.

4) Go slowly, and keep your balance, and repeat 20 times!

5) You can increase your reps as needed.

These exercises are for the women in the world who have no time to stay in shape!

Related articles: 3 Secrets for Shaping up for the Summer
Summer Tips For your Arms

The Working Women Abdomen Workout
Secret Tips for Leg Toning One

3 Secrets for Shaping up for the Summer! (In two posts!)

The Working Women Abdomen Workout

23 May 2011 -Summer is arriving and most of us look in the mirror when try on a new swimsuit and think, “Wow! I have fat here and cellulite there that I did not have last year. How can I get rid of this stuff before I have to walk around in a swimsuit?”

Believe me, I know how that feels. It seems that the older I get, the more my body changes and my bumps are in areas that are difficult to control. In addition, most of us work hard every day and do not have the time or money to go to the gym or take a long awaited Yoga class.

I have discovered a few tricks to help get my body back in shape without costing a penny and I can do this without taking up my precious time. (However, I must add, that taking care of yourself, is precious and that time in reality is worth it!) I also have maintained this habit, not only for the summer season, but all year long.

Tighten your buttocks, hips and rear upper thighs!

1) In the morning after washing your face, use whatever routine you use normally. If it is putting on your creams and make-up, then brushing your teeth (for 2 minutes!) Do squats!

2) Okay, I know that you are supposed to put your arms out in front of you…but after you have practiced doing squats for a bit, you will know how to keep your balance.

3) Squat up and down while brushing your teeth for 2minutes!

4) Squat up and down while rubbing your glorious face cream!

5) Squat up and down while you are waiting for the water to get hot!

Do this in the morning and at night.

Firm your buttocks, thighs, belly!

While you are standing around waiting for someone, just about doing nothing but staring at the air in front of you, you can do an exercise that no one will know you are doing.

1) Stand with good posture, back straight like you are pulling your shoulder blades together, head straight and your belly tucked in.

2) Imagine that you are squeezing a penny between your buttocks!

3) Squeeze and release, squeeze and release.

4) While you squeeze, feel the tension in your upper thighs, tighten your buttocks and your upper thighs. Repeat for as long as you want. Go for 100 reps!

5) Do this exercise a few times a day during a “down” and waiting moment!

Hint: You may want to have your back to a wall, or wear your long sweater, coat, or shirt! Just look around and make sure that no one can see you flexing your muscles!

In the end, (pun) you will feel your buttock, upper thighs and abdomen working!

These exercises are for the women in the world who have no time to stay in shape!

Related articles: Three Secrets to Strengthen your calves
More Summer Tips For your Arms

How to do Squats the Right Way!

How to do Squats the Right Way!