How to Get Fit and Keep Fit With 12 Home Exercises
Get in Shape, Keep Fit and Stay in Shape
Let's face it. Not all of us can afford a gym or have the time to go to a gym but we can all keep fit and stay in shape right in the comfort our own homes.
Whether you're a man or woman, a youth, a Mom with a hectic schedule or a busy Executive, these 12 easy core exercises, which I have put together and have been successfully using for the past four (4) years, are guaranteed to work for you too.
Don't make the mistake like most people of thinking that because you're "active" you do not need to exercise. Get fit and keep fit with these easy exercises. You don't need any fancy or expensive equipment.
These home exercises focus on strengthening your core muscles, which comprise your upper and lower abdominals, your obliques (or side muscles) and your mid and lower back. All of these muscles are used in varying combinations with each other to do everyday tasks such as getting out of bed, lifting, bending (down), pushing, pulling, reaching and carrying things. Don't think you'll get away if you're pregnant; you'll need them for labour and delivery.
These exercises also help to improve your flexibility in 9 amazing ways which is really important to your overall health. So, as you can see, core exercises are very important for everyday physical health and fitness.
This 12-exercise core routine only takes 21 minutes and is broken up into four (4) sections:
1. Warm-up Exercises - 4 exercises.
2. Abdominal and Obliques Exercises - 3 exercises.
3. Back and Spine Exercises - 4 exercises.
4. Cool down exercise - 1 exercise.
I have attached videos of each exercise, for easy reference, since we all retain most of what we see, and so that you will be able to fully grasp each exercise technique and avoid injury through wrong execution of any of these exercises. So let's begin.
Exercise Armbands for your iPhone & Earbuds for your Music! - Exercise in comfort and without worry.
With this armband, you don’t have to worry about having your iPhone stolen or missing important calls. You can hold your hold your iPhone with you while you exercise and even listen to music to pump up your workout.This armband is made from a “Soft and breathable elastic Velcro strap that fits a variety of arm sizes (9"-21"), so you can train for hours without discomfort”.
This ergonomically designed headphone is light, comfortable and easy to carry around for listening to your music or answering your phone while you’re exercising indoors or outdoors.
There's a PINK version for the very stylish ladies.
1 - Warm-Up Exercises
3 more to go...
These Warm-up Exercises comprise four (4) exercises which warm up and stretch your muscles in order to avoid straining, injuring or damaging any muscles, once you begin the main exercises. They also help to increase your general flexibility and are as follows:
1. Standing Toe Touches. (Repeat 7 times.)
2. Standing Side Bends (Repeat 7 times on the right side. Then repeat 7 times on the left side.)
3. Hip Rolls (Repeat 3 times clockwise. Then repeat 3 times anti-clockwise.)
4. Standing Lower Back Extension Stretches (Repeat 3 times and hold the position each time for between 15 - 20 seconds.)
2 - Exercises for the Abdominals and Obliques
2 more to go...
Now we begin the main exercises. There are a total of three (3) exercises in this first section.
Two (2) of these exercises are Abdominal Exercises which together strengthen and tone the entire abdominal wall.
1. Basic Abdominal Crunches (Repeat 21 times.)
2. Jack-knife Sit-ups (Repeat 21 times.)
Then there is one (1) Oblique Exercise which tones and strengthens the muscles on both the left and right sides of the abdominal wall.
3. Lying Lateral Side Bends (Repeat 21 times on the left side. Then repeat 21 times on the right side.)
Mark Lauren has trained 1000+ soldiers and in this book (available on Kindle also) he shares his “amazingly effective” fitness regime. “You’ll see rapid results by working out just thirty minutes a day, four times a week—whether in your living room, yard, garage, hotel room, or office.”There are 125 exercise and you can “Choose your workout level—Basic, 1st Class, Master Class,and Chief Class—and get started, following the clear instructions for 125 exercises that work every muscle from your neck to your ankles.”
"Improve flexibility, balance, and strength in three steps!"Improved flexibility has a whole lot of benefits, as I shared with you in my introduction (well 9 benefits and 1 bonus benefit).
3 - Back and Spine Exercises
1 more to go...
Extended hours of sitting and poor lifting techniques (i.e. lifting up things with a straight back instead of bending the knees and pulling in the stomach) both contribute to back pain.
These exercises can help to alleviate back pain. There are four (4) exercises in this section all of which stretch and strengthen the lower back and spine.
1. Spine Stretches. (Repeat 7 times.)
2. Yoga Cat and Dog Poses. (Repeat the dog and cat combination 7 times.)
3. Superman Exercises (Repeat 12 to 15 times.)
4. Lumbar Extension Stretches (or Cobras) (Repeat 12 times and hold the position each time for between 15 - 20 seconds.)
4 - Cool Down Exercise
Well you know the saying, "Once a man, twice a child". You won't believe it, but this final exercise is actually a Yoga position called the Child's Pose because it imitates the way small children sometimes sleep.
The Child's Pose is a resting position which will relax your back and spine and act as a sort of counter stretch to the spine after doing your back exercises. It stretches your hips, thighs and ankles and is a soothing and fitting way to wind down and close off your exercise routine.
1. Child's Pose. (Hold the position for between 1 to 2 minutes.)
I don’t consider myself a hardcore fitness person. I just do my home exercises to stay in shape, remain flexible, keep toned and keep my abdomen, back and obliques strong.The 25cm ball is what I use to increase the intensity of my sit ups (just place it between your knees while doing your sit ups) as well as my superman exercises (just place it between your ankles and hold as you simultaneously lift your arms and legs). You will not believe the difference this little ball makes in your exercise routines!
This Stability Ball comes with an exercise sheet and DVD which show you how you can use the Ball to both “strengthen and tone your core and your abs”. This Ball will be comfortable for medium to hardcore fitness persons. I think that if you are new to exercising, just beginning, or starting back exercising that you should use the 25cm ball above instead.
Having a comfortable exercise yoga mat for your floor exercises is very important!This exercise yoga mat is comfortable “for people of all shapes and sizes”, it has “Non-slip surface grips the floor to prevent injuries” and best of all, it is very “easy to clean extremely durable”. It stores easily at home, is convenient for travel and use in your hotel room! So you don’t have to stop exercising because you are business or vacation.
When to Exercise and How Often to Exercise
It is always best to exercise in the morning before starting your day. If you leave it until the afternoon, you are less likely to do it since you will be exhausted from the day’s activities and too tired to focus.
To reap the full benefits of your exercise routine try to exercise every day. If this is not possible, you will still reap the benefits if you at least do these exercises every other day. Do not stop exercising for more than one (1) day between each exercise period. For example, if you exercise on Monday but not on Tuesday, make sure that you exercise on Wednesday.
Also, if you are just starting to exercise or have not been exercising for a long time, please take note of the following. Do ALL 12 exercises but just reduce the number of repetitions until your body is strong enough to do the full amount of repetitions for each exercise. For example, instead of doing 7 repetitions of the 1st Exercise – Standing Toe Touches – reduce the amount of repetitions to 3, and so on for each of the other 11 Exercises. Your body will let you know when it can endure increased repetitions. The exercises will get easier to do.
Good luck with getting fit and keeping fit!
This book contains a total of 619 exercises “with hundreds of useful tips, the latest findings in exercise science, and cutting-edge workouts from the world's top trainers”.There are exercises for each and every part of your FEMALE body as well as every stage of your life as a woman. Yes! There are even prenatal (pregnancy) exercises since women do need to exercise, although differently, during pregnancy, ‘just before the wedding’ exercises, bikini body exercises. Well you get the idea!There are also nutritional facts and food advice as well as illustrative coloured photos to help you see exactly how you should look doing the exercises.
This is the MEN's version to the above exercise book which focuses on the MALE body.
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