I am by definition a very lazy person. If given the chance I would gladly sit on my butt all day, stuff my face with pizza and candy, and only stretch to get rid of the numbness in my legs from lack of use.
Working full-time and running a blog helped me mask that laziness so that to the world I appeared to be motivated and energetic while deep inside the lazy kid in me cried out every time I averted my gaze from a 12-pack of donuts.
By performing them several times a week I am able to separate myself from the clutter of daily life.
In order not to completely fail at the goals I've set out for myself and at life as a whole, I've adapted to include regular exercise into my week. I find that using some of the free hours I have in the week to incorporate short workout routines helps me direct my focus more, and by performing them several times a week I am able to separate myself from the clutter of daily life.
A good form of slow cardio that helps stretch the body. Position yourself in the same way you would if you were in a plank. Tighten your abs and slowly bring your left foot towards the outside of your left hand (bring your foot half way if you cannot stretch that far). Keep your right leg where it is. Hold this position for approximately two seconds, then slowly bring your left leg back to the original plank position. Repeat the same technique with your right leg. Complete 10 full sets.
Well-known ab exercise that I find beneficial for meditation purposes. Start by getting into a push-up position. Bend your elbows and rest your weight on your forearms, but not your hands. Your body should form a straight line from your shoulders to your ankles. Hold this position by counting to 30 slowly. Repeat three times.
This technique helps you control your breathing and allows for a more relaxed head space. Squat with your feet as close together as possible. Separate your thighs slightly wider than your torso. While exhaling, lean your torso forward and fit it snugly between your thighs. Press your elbows against your inner knees and bring your palms together. Hold this position while counting to 40, then inhale, straighten the knees and slowly bring yourself back into a standing position. Repeat five times.
Revolved Chair Squats
A favourite of mine from yoga practice that strengthens the legs, shapes the butt and stretches the spine for increased relaxation. Stand with your legs hip width apart and lower yourself into a standard squat position. Exhale and twist your torso so that you are bringing your left elbow to the outside of your right knee. Press your palms together so that your right elbow points towards the sky. Stay in this position for five full breaths then unroll into the original squat and repeat on the other side. Stand straight and relax your legs. Repeat three times.
Especially helpful if you are sitting at a computer for most of the day as it stretches your entire body. Lie on your back with your arms by your side and your legs folded with knees pointing upward. From here use your arms and legs to push your body up. Hold while slowly counting to five, then lower your body down. Repeat four times.
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This move targets the major muscles of the lower body and the core and also helps enhance balance. Start standing tall with your feet about hip-width distance apart, shoulders relaxed and head held high. Look straight ahead to keep your neck in line with the rest of your spine. Hold your arms straight out in front of you (this is best if you need extra balance) or place your hands on your hips. When you’re ready, keep your core tight and maintain a neutral spine as you slowly squat down (as if you were about to sit in a chair behind you). Be sure to keep your heels firmly planted on the ground and to keep your torso upright. Pause for a beat before slowly returning to the starting position. Repeat for 8 to 12 repetitions. Photo Credit: Shutterstock Click Here to See Exercises You Should Do Every Day to Stay Fit for Life
“These are good bodyweight exercises, preferably done on something challenging to grab so you can work grip strength as well,” Sweeney said. How To: Either move will pose a great challenge for most, so beginners should certainly begin with assisted pull-ups and/or chin-ups (pull-ups, when performed correctly, will primarily target the larger back muscles; chin- ups will place a larger emphasis on the biceps). Assisted versions of each exercise can be performed on gym machines designated for such or with the help of a trainer or resistance bands. Photo Credit: Shutterstock
“Loads of people roll their eyes at the age-old jumping jack,” Watkins said. “However, a dash of plyometrics is so beneficial when it comes to functional fitness. Neurotransmitters that reside in the feet are rendered sleepy as a result of shoe-filled sedentary lives. Light impact is great to wake those crazy critters up. And like the walk-outs, the jacks, when performed with control, also work multiple muscle groups and get the heart rate up.” Photo Credit: Shutterstock Click Here to See Exercises You Should Do Every Day to Stay Fit for Life
This move targets the glutes and the core and promotes hip flexibility. How To: Begin lying on your back with your knees bent, feet planted firmly on the floor. Your arms should lie directly at your sides. Keep your core tight as you slowly lift your hips up towards the ceiling, pushing through your heels and glutes. Pause for a beat before slowly lowering back to the starting position. Repeat for 8 to 12 repetitions. Photo Credit: Shutterstock
This exercise primarily targets the core, building strength with an isometric contraction. How To: Start on your hands and knees with your hands placed flat on the floor directly beneath your shoulders. Lift up off your knees by extending your legs completely behind you and tuck your toes under so that your entire body is now lifted off the ground (in push-up starting position). Slowly lower down onto your forearms, one arm at a time. Be sure to keep your shoulders directly above your elbows and your spine neutral (don’t let your hips sink towards the floor or push them up towards the ceiling). Hold for 20 to 60 seconds, depending on your ability and practice to gradually increase the amount of time you can hold your plank for. Repeat for two to three repetitions. Click Here to See Exercises You Should Do Every Day to Stay Fit for Life Photo Credit: Shutterstock
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