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Muscular Moves:Exercises to Help You Through Those a Gym-Free Day

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By Rachel Derry
Staff Writer LIFamilies

Let's face it; even with the best of intentions, there are those days that just fall flat. Many times, you're lucky that you got out of bed, let alone a full workout at the gym. You still have plenty of day left to fire up those muscles and set your heart pumping. Here are nine ways to feel good about your day, even though you didn't get in your full routine.

1. Walking lunge your way to the car or bus. Lunges are a good way to get your heart rate a-pumping and keep your muscles nice and tight. You may feel a little silly walking this way, but you know the health benefits, and odds are so do the people who might see you.

2. When you are sitting at your desk at work, or in your car at rush hour, roll your hips forward and then back 10 times (to make a set). This engages your core muscles and keeps your blood pumping even when you are sitting still.

3. Calf raises also work while you are seated at your desk. With bent knees, raise your leg and roll your heel up and down, bringing your toes up for the best stretch. Press lightly on your thigh to add even more to the stretch by adding more resistance and building more strength.

4. When you are finished with your grocery shopping, take any stacked/packed items, such as value packs of water or canned vegetables, and lift them with both hands just above your head. Hold it there for a second and then bring it down slowly. Doing a set of 20 lifts will really work out your triceps and biceps.

5. When you are relaxing and watching your favorite television show, take commercial breaks as an opportunity to do squats over your chair/couch. Do as many as you can before your show comes back on, and when it does hold your squat above your seat for 30 seconds.

6. When you're strapped for time, try a twist on the plank: get into plank position, on your hands and toes, and bring your knee up to your triceps without touching the floor. See how many you can do in just 30 seconds. This is a great core work out and will really get your heart rate going.

7. Wherever you have a tiled floor is a great area to regulate movement, since the lines give you guidance. Step forward and out to the right, and then forward and out to the left. Repeating this movement really activates your gluteus medius and your adductors (or anterior thigh muscles).

8. When you want to work some bridges into your hectic day just sit on the floor with your knees bent and your feet flat on the ground, then raise your hips as high as you can and hold. Add even more dimension to your bridge, as well as muscle sensation, by putting one leg up on your bed and stretch into a bridge.

9. Before bed, you can sneak in one last move to end your day right. Lie on your bed and press your spine down into it. Push your feet down flat and then raise them as close to your hips as you can, so that your hips and heels can touch.

Long Island Health, Fitness & Beauty Articles > Muscular Moves:Exercises to Help You Through Those a Gym-Free Day

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