Most people understand that
EXERCISING > NOT EXERCISING but many of those people simply don’t have an hour and half a day to commit to exercise.
“I don’t have time to workout” is the best, most convenient excuse for
lazy old you sit on the couch and eat potato chips instead of doing something active.
“I would love to exercise but I just don’t have time, I work long hours…..”
It’s a simple, elegant excuse that will allow you to skip workouts
and not feel too guilty about it but the reality of the matter is that
you don’t need to have a 2 hour block of time in order to exercise.
There is always a way to get a quick bit of exercise in even on a busy
day.
These 5 toning exercises are great because they can be done anywhere.
In the comfort of your own home or even when you take a break at work.
Try 3 sets of 10 (or till fail)…
1. Pushups.
This is a classic toning exercise that works all areas of the arms
plus the chest muscles. If you aren’t comfortable or strong enough to
perform a pushup on your toes, lower your body to your knees. Be sure
your arms are tucked into the body and your back straight as you lower
and lift your body.
2. The Bridge Butt Lift.
Lay down with feet flat on the floor, legs shoulder width apart.
Place your hands, palm side down, on either side of your body. Pushing
with your feet, squeeze your gluteal muscles and lift your butt off the
floor. Hold the position for a count of five to ten and release down to
the floor.
3. Squats.
Squats work the butt, the hamstring muscles and the quadriceps. If
you aren’t sure of proper form, you can use a chair. Stand with feet
shoulder width apart and feet firmly planted. Push your butt back as if
you were preparing to sit in a chair. Keep your abs tight and your
upper body straight. Once you reach chair level stop and hold the
position for a count of two to five and release. At the lowest point,
place all of your weight on your heels for balance and maximum toning.
4. Reverse Lunges.
Lunges work the quadriceps muscles. They can be hard for people with
knee problems. A reverse lunge still tones the right muscle groups but
with less pressure on the knee. Stand with feet together and arms at
your sides. Take one leg and move it backwards until you are in lunge
position: front leg bent at a 90 degree angle and back leg extended
until you are on the ball of your foot. From this position lower
yourself down until the back knee almost touches the floor. Hold for a
count of two and return to starting position.
5. Crunches.
Abdominal muscles can be worked every day to build strength and
muscle tone. Lying on the floor in sit up position, lace your fingers
behind your head. Squeezing your abdominal muscles, lift your upper
body until your lower back is about to come off the floor. Hold for two
to five counts and return to starting position.
These five exercise moves can be done whenever you have time. The
best thing about exercise is that its effects are cumulative. Even five
or ten minutes at a time will work to your advantage
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