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I've been walking the 2 miles home rather than taking the bus. Increasing trips to the gym for extra walking cardio and weights. And yoga. I will be stretchy and ready to stand in lines and sit in small chairs.
Here's my round of core strength training. This is preceded by 20 min of cardio, like walking. I usually aimed for a milethese are gentle, basic moves designed for someone who is not a gym personPlease, if there is something unclear either ask, or if you find a modification that is better post the change!!Exercise listDo each exercise 3 sets of 10 OR 2 sets of 15. Whichever causes a burn. Leg lifts: this works the leg muscles Use ankle weights if capable. lift leg to about 10-12 inches off the floor 1) Lay flat on your back, lift the right leg then the left leg. 2) lay on your right side, lift your left leg3) lay on your tummy, lift your right leg then your left leg4) lay on your left side lift your right sideBoth leg lifts: This works the abdominal muscles.1) lift both legs to about 10-12 inches off the floor Twisty abdominal: to get the side abdominal muscles1) lay/sit slightly on floor with knees up slightly (in comfort zone), posture is important here!2) take 5-10 lb weight, touch it to the floor on your right then left, twisting at the waistLower back: be careful with this one1) lay on tummy with feet under a heavy piece of furniture and hands clasped behind your back.2) gently arch back, raising shoulders, a couple of inches off the floor. Back of the leg1) lay on your back, raise knees, place chair under shins, . 2) raise one leg, straighten it3) press down with your shin/ankle with the other leg4) raise hips/arch backThe just stand up muscles:1) sit on something that is the exact height of your knees so that your feet are flat with a 90 degree angle.2) place your feet slightly ahead of your knees so u can see them when sitting up slightly leaning forward.3) stand upCrunches1) Sitting, reclined so that there is about a 45 degree angle between your back and the bed, coffee table etc.2) with arms crossed on chest, sit upEasy push ups1) stand a slightly bent arm’s distance away from a wall2) with elbows slightly out, and keeping feet stationary3) lean into wall adjust distance away from wall to accommodate workout resistanceShins1) place piece of wood or some similar stable rectangle on floor. Height of an inch or two.2) stand on the wood with it under the ball of the foot. It is the padded portion of the sole between the toes and the arch 3) raise & lower your healsLastly if you feel up to it, plank1) lay on floor, tummy side down2) place hands on floor at sholders3) on knees or toes4) raise up & hold it
My New Year's resolution was to lose 10 pounds. I only have 15 more to go.