BUILD MUSCLE, NO WEIGHTS REQUIRED
You don’t need to go to a gym or workout on fancy equipment to build muscle and fitness. Here are five simple body weight exercises you are probably already familiar with, but maybe not doing on a regular basis. You can complete them in ten minutes to help burn calories and increase lean body mass. Start with 12-16 reps of each.
Lunges – Find a clear space and walk smoothly in long strides, extending your front leg until your thigh is parallel to the floor. Keep you front knee directly over your ankle and your back leg straight. Muscles worked: quadriceps, hamstrings, glutes
Tricep Dips – Find a chair with an edge thin enough to grip securely. With your back to the chair, grab the edge and bend your knees, supporting your weight with your arms. Keeping your back as close to the edge of the chair as possible, lower yourself as far as you can and then come back up, keeping your knees bent. Muscles worked: triceps
Squats – Stand with your feet shoulder-width apart, your arms at your sides. While tightening your abs and keeping your back straight, slowly bend at the knees and lower your body until your thighs are parallel to the floor. Bring your arms up for balance. Hold for one second, then slowly straighten your legs. Muscles worked: thighs, glutes, abdominals
Push-ups – Begin in plank position, your torso elevated and your shoulders aligned with your arms. Keep your body in a straight line down to your feet, with your toes on the floor. Lower your body as close to the floor as possible on your descent, then press your body back up until your arms are straight. Muscles worked: pectorals, triceps, abdominals
Bicycle – Lie face up and place hands behind your head, lightly supporting it with fingers. Bring your knees in to your chest and lift your shoulder blades off the floor without pulling on your neck. Rotate to the left, bringing your right elbow towards your left knee as you straighten the right leg. Switch sides, bringing your left elbow towards your right knee. Continue alternating sides in a “pedaling” motion. Muscles worked: abdominals, obliques, hip flexors
Life is a “balancing act” – lots of ups ‘n downs, twists ‘n turns as we negotiate throughout the day. Building exercise into our work day helps maintain balance and relieve stress.
Stay strong and flexible; make it a great day