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5.19.2007

Tune In and Tone

They don't call them lazy summer days for nothing. It's hard to get off the couch when you get in the habit of it, and you don't always have to. You can work out while you watch crappy reruns- all you need is a carpet. Try any combination of these 10 exercises, and take as long as you like to do them... the faster you do them, the harder it is, the longer breaks you take, the easier. But you get a double benefit of getting in a little toning and your favorite episodes of whatever.

Legs:

1. Wall Sits- aim for 60 seconds, maybe less, maybe more depending on your fitness level
2. Lunges- do 20 (that would be 10 for each leg). Try alternating stepping forward and back if you don't have much room to move.

Arms/Back:

3. Pushups- aim for 10- 15 pushups, go for more if you can. If you need to modify them, feel free.
4. Superman- Lie on your stomach and raise your arms and legs at the same time, contracting your back. Hold for 2 or 3 seconds, lower. Repeat 10-15 times.

Core:

5. Segmented abs- this is my favorite ab workout: Begin on your back with your knees bent, feet on the floor. Pull your knees into your chest and then raise your shoulders to meet your knees. Contract as tightly as you can, then return to start and repeat. Aim for 15- 20 of these.
6. Plank- On your elbows and toes, form a straight line with your body (think about pulling your stomach against your spine) Try for 30- 60 seconds
7. Side Plank- from the plank position, shift onto your right or left elbow and the side of that same foot. place your other foot on top of the bottom foot or in front of it to balance. You can raise your left arm straight above your head to make it harder. Try to hold for 20- 30 seconds.
8. Bicycle Crunches- Aim for a few sets of 20 to each side (that would be 40 total)
9. Bridge/Butt Raises- I tend to call the plank exercise a bridge, and I don't really know how else to describe this exercise. Begin on your back with your knees bent. Relax your abs and lift your hips as high as you can. Hold for 5 seconds. Repeat 10-20 times.
10. Side Crunches- Lay on your back with knees bent, then lower them to one side. Crunch up as you normally would (you won't be able to go as high). Try a few sets of 15- 20 on each side.

These exercises can be done back to back or over the course of an hour or so. You'll be surprised at how fast they go by, too. It's the perfect workout for a day when you don't feel like moving- you end up with a little more tone and you don't even have to leave your living room.

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