It’s summer; time to whip that body back in shape! One problem: who has time to go to the gym with so much going on these days? That’s why I’ve put together some easy, effective exercises that can be done in between clients, on a lunch break, or just throughout the day. Here’s the added bonus: no additional equipment needed besides a couple bottles of water and yourself!
Upper Body
- Place your hands on the edge of a chair, shoulder width apart. Scoot your hips and feet out. At this point your arms and legs will both be straight.
- Lower your body downward, moving your buttocks towards the ground and bending your elbows to roughly 90 degrees. Keep your elbows tucked in.
- Hold for a few seconds, then press back up.
Shoulder Shrugs: 3 Sets, 12 Reps
- Stand straight (with good posture), arms straight at your sides.
- Without bending your elbows, shrug your shoulders as high as you can (towards your ears). Pinch your shoulder blades together and hold for a few seconds. Release and return to start position.
Bicep Curls: 3 Sets, 12 Reps
- Stand straight (with good posture), arms straight at your sides with your palms facing up.
- Pull your abdominals in and curl your arm up towards your shoulder, flexing your bicep.
- Slowly return to start position.
Lower Body
Lower back pain, achy legs, sore hips, tired feet...Does that sound familiar? Find ways to implement lower body strength training to gradually ease the pain, increase your overall endurance, reduce the risk of future injuries, and boost your daily energy levels!
Wall Sits: 3 Sets
- Rest your back against a wall and move your feet out until your shins and your quads make a 90 degree angle. The wall should be supporting the weight of your back and your knees should be bent. Hold for as long as possible.
Standing Kick-Backs: 3 Sets, 12 Reps
- Stand facing the wall, hands resting against it for balance. Slowly contract your hamstring and glute to extend your leg backwards as far as you an.
- Hold for a few seconds then slowly return to start position.
**Added bonus: Leg training, especially the larger muscle groups like hamstrings and quadriceps, burn a higher amount of calories and fat than other exercises (including cardio)!
Core
We all want washboard abs, but the core muscles are so much more than that—they are the body’s powerhouse! Almost everything we do relies on core strength—walking, standing, sitting, lifting, twisting. Core strength and flexibility determines how well the upper and lower body work together. There are many benefits of having a strong core, including: better balance, coordination, functional strength, stability, and improved posture.
Posture:
- Maintain proper posture by pinching your shoulder blades together, then pulling them down. Your shoulders should not be shrugged up to your ears.
- Pull your belly button in, like you're trying to have it touch your spine.
- Keep your chin up, having your neck and chin make a 90 degree angle.
Try to incorporate these exercises into your daily routine for optimum results. Make sure to stay tuned for 2 more easy workout plans, available here or on my sponsor's new website: www.MiladyPro.com!