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Top Easy Exercises that Tone Beyond Expectation
Let’s face it, finding the time in our busy lives to exercise is almost impossible these days. There are some that actually have the time to go to a gym or walk, but most of us simply don’t carve out that time. There are some easy exercises that can bring an excellent amount of body tone and can be done when you have a few minutes.
One-legged squats: We put the most difficult first, because it has the highest value. This involves doing the usual squat, but resulting in one leg stretched out. This stretches your glutes, calves and hamstrings while putting serious focus on balance. Return to a standing position and repeat.
Turkish getup: This involves holding a dumbbell in one hand, with arm outstretched. Lay on your back, roll on your right side, propping yourself up on your elbow, then come to a standing position while holding the dumbbell in an outstretched arm position. Once you are standing, reverse the same process to lay back down.
Squat thrust and stand: These are called ‘burpees’ and involve doing the usual squat thrust, then return to standing position and repeat. (you might remember these from gym class) This is one of the easy exercises you can add and do as many as you want.
Hula-hoop: Turn on the music and use a hula-hoop to add a low-cardio exercise that is fun.
Kranking: This has become more popular with athletes in recent years. It involves using your arms in the same bicycle movement motion as your legs would on a bike. Good for arms, shoulders and acts to increase the heart rate.
Push ups: And we mean regular push ups, not ‘girl push ups’. This will strengthen your overall upper body, back and stomach. Only do as many as you feel comfortable with, adding one more each day.
Front squats with a barbell: Hold a vertical bar with an overhand grip, allowing it to roll back to rest on your shoulders. Slowly lower your body until your thigh tops are at least parallel with the area of the floor; then pause and slowly raise yourself up to a standing position.
Gym class wall sits: Place you back against the wall making sure you have a 90-degree angle with your legs. Hold until you can’t hold any longer.
Jumping rope: This is an excellent cardio workout and you can add some fun alternatives such as crossing over or even high knees. Get a rhythm going and time will pass quickly.
Swinging the kettlebell: This is an instrument of genius and often sounds too easy. The exercise involves swinging the kettlebell from the ground in front of you to the height of your shoulders and then back again. Make sure you reach back to your hips on the backswing, keeping your back, shoulders and spine neutral, as some people risk back injuries if not done properly.
While you may not choose all of these as easy exercises, select the ones that fit in your schedule, routine and comfort level. You don’t have to go overboard, just accomplish in your few moments of spare time.
The information supplied in this article is not to be considered as medical advice and is for educational purposes only.
|Metabolic Workout Programs19 Jul 2013