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Sunday, 7 December 2014

13 Exercises to Tone Your Body

Desk Exercises



You can do these simple exercises at your desk. Try this mini work out and shape up your body at the same time.


1. Desk Top Push-ups: Working the chest and back of upper arms.
Stand a few feet away from your desk, put your hands on the desk, shoulder width
apart. Keeping your back straight, lower your chest toward the desk, then
push out. Don't rush. Repeat 8 to 12 times.



2. Knee Stretch:


Pull one leg to your chest, grasp with both hands, and hold for a count of five. Repeat with opposite leg. Repeat 8 to 12 times.

3. Stretch Out Your Shoulders, Back And Hip Muscles


Place your palms on your lower back in a standing or sitting position. Stretch back your upper body. Hold this position for 5 seconds. Do this 3 times.
Neck stretch:


Let your head drop slowly to the left, then to the right. Slowly drop your chin to your chest, and then raise your chin as high as you can. Turn your head to the left, return it to the normal position, and then turn it to the right.

Shape your legs with these 6 tips


Bend your knees deeply to reach an item on a low shelf, then straighten up without leaning forward or holding onto anything for support.
When you get into or out of a chair, don't depend on the arms for help. Instead, let your thigh muscles contract to lower and raise your body while your back is kept straight.
Climb stairs two at a time, with a straight back and without leaning on the handrail.
Whilst sitting, sit with your lower back against a chair, then press your two legs tightly together as if they were one for as long as possible.

To increase your walking speed, take longer strides rather than shorter, quicker steps. By lengthening your pace you're using more of your thigh and hip muscles.

Just before going to bed, stand with your knees slightly bent and grip your pillow between them. Squeeze the pillow for 8 counts as if trying to crush it. Repeat several times.

Firm Your Bum


Lunges -  This exercise works your gluteus muscles in the Hips as well as your Quadriceps and Hamstrings.
1. Stand with your feet together, your toes pointed straight ahead and your hands at your sides. Take an exaggerated step forward with your right leg.
2. Bend your right knee slowly, lowering your body close to the floor. Keep your right knee directly over the right foot and your back straight. Most of your weight will be over your front foot; you should feel the strain in your hip and thigh muscles, not your knees, ankles or back.
3. When your rear knee is about two inches above the floor, hold for one second. Then slowly return to the starting position.
4. Perform 8 to 12 repetitions. Then do a set with your left leg in front.

Flutter Kicks


Lie on stomach, elbows bent, palms on floor near shoulders. Breathing steadily, contract muscles in buttocks and flutter kick legs as if swimming. Repeat for 50 repetitions, working up to 100.

Donkeys: This exercise works the Buttocks and Lower Back


1. On your hands and knees, bring your right knee to your chest, then kick it straight back, leading with your heel. Be careful not to arch your back. Finish with your leg straight, lifting it out and up.
2. Bring knee back to chest.

3. Do 25 to 30 repetitions, then switch legs.



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