Burn Calories and Lose Weight With Movement
Disclaimer:I am not a health professional. Please seek the advice of your health professional before you change your diet, exercise program, or make any other lifestyle change.
Movement
If exercise isn't your favorite pastime, why don't you try to burn calories by a simple wiggle? While you watch TV, watch your child's sporting event, or work on your computer, literally shake a leg. If you are consistent and committed to utilizing your waking hours to burn calories, movement will do it. Movement will increase your circulation as well as burn additional calories.
Repetition is the key. You can start by wiggling your toes. Moving on to your ankles, you may shake them, wiggle them, or simply make circular motions with them. Quietly slapping your knees together works the inner and outer thigh muscles, and can easily be done while sitting behind a desk, relaxing on your sofa, or even driving down the highway (using your cruise control is recommended while you wiggle).
Shaking your hips back and forth counts as movement. This helps to work out your hips and waist. Squeezing your buttocks muscles can be done virtually undetected so privacy isn't necessary. If you are inconsistent in your pattern of movement, you will be burning more calories through muscle confusion and boredom won't be a problem. For example, you can squeeze your buttocks as tight as you can, then pulse. You can squeeze one cheek at a time, alternating simultaneously. Just a basic tight squeeze and release works well also.
Try not to think about the movements you are making, once you develop a pattern. Work on making the movements on an automatic basis. Commercials are a great time to switch movements or patterns, then distract yourself as you continue to burn those calories. Music is another helpful tool for rhythm and distraction.
Once you train yourself to move, the process will become second nature. Good luck and happy wiggling!
Easy Sitting Exercises
Shoulder Rolls
| Ankle Rolls
| Neck Stretches
|
Bottom Crunches
| Lower Back Stretches
| Thigh Shaking
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Calf Stretches
| Rib Cage Twists
| Facial/Chin Stretches
|
Sitting exercises can be done while driving, working at a desk, or watching TV!
Easy Standing Exercises
Forward Leg Kicks
| Squats
| Calf Lifts (on toes)
|
Back Stretching
| Side Leg LIfts
| Marching in Place
|
Standing exercises can easily be done while you curl your hair, wait for your tea to heat up in the microwave oven, or just standing in your bedroom! Be creative and just move!
Weights
Since wiggling primarily works the lower body, weights can be used to easily work on your upper body. Provided you use them, keeping a set of light weights next to your sofa or recliner can be quite helpful in burning calories. Starting with 1-2 lb weights is recommended. Feel free to use heavier weights if you feel comfortable with them. If you don't own any weights, use a couple of canned goods.
Commercials are a great reminder to change patterns. While sitting, start with bi-cept curls. Don't count the amount of reps, just move your arms up and down, keeping your elbows close to your waist. When the next commercial airs, lift your arms straight out in front of you and lower them down, keeping your elbows locked. You can also do this exercise lifting out to the sides as well, provided you have the room. Your tri-cepts can have a turn when you raise your arms above your head with your elbows locked. Bend your elbows and lower the weights behind your back, and lift them up again.
Those are just a few examples of upper body exercises that burn calories and tone muscles. Use your imagination to develop your own patterns. Please keep in mind that a burn in your muscles is a good pain. Any sharp pains or aches are a sign that you could be causing damage, so it is recommended that you immediately stop what you are doing if you experience that kind of pain.
Embrace and enjoy this baby step toward your new and improved lifestyle!
"Be kind to one another" ~ Ellen
God Bless You ~ Margaret Sullivan
