As each day passes, more people are becoming interested in leading healthier lives than before. This is because of the rising trend of sicknesses related to lifestyle. Early this year the American College of Sports Medicine released a “get-fit”list that would help fitness professionals devise routine exercise for their clients.
Some of the routines that came out strongly advised as a must know are;
You can do these on your toes or knees, or try them standing with your hands on the wall. Your arms should be straight but not locked, abs tight, back in a straight line. Lower until your arms are bent 90 degrees, and then push back up.To improve shoulder stability, push through the heel of the palms.
It has the potential not only to build muscle and prevent injury but also to make you more agile and prevent stress fractures and osteoporosis (both more common in women than men). If you lunge with a barbell on your shoulders, you’ll turn this into a weight-bearing exercise that can strengthen bones. With your feet hip-width apart, step forward and land with your heel first. Lower until the front thigh is parallel to the ground; then push off the front heel to stand back up. Repeat with the opposite leg.
The plank uses all the important core muscles; start on your knees with your elbows on the floor directly under your shoulders, your forearms on the ground, your palms flat. Slowly rise up onto your toes and straighten your legs. Try not to drop your head or raise your backside, and relax your shoulders away from your ears. Hold for 10 to 30 seconds; then lower yourself back down. To make these easier, stay on your knees.Prevent the belly from sagging by tightening your core as if you’re expecting a punch in the stomach. This engagement also helps with spinal stability.
The Bird Dog
Even regular gym-goers tend to forget about their back—until it starts to ache. data suggests poor posture like when you hunch over your laptop can cause an imbalance between the strength of your abs and your back muscles, which can lead to pain.Start on your hands and knees, with your knees directly under the hips and your hands beneath your shoulders. Brace your core. Point your left arm in front of you at the same time as you straighten the right leg behind you. Hold for eight seconds and then switch. Engaging the core can help keep you level, and so can lifting the leg up to hip height.
Side-Lying Leg Raises
The hips, back and abs are all related, and keeping them strong and flexible helps prevent injury. Leg raises is still one of the best ways to target the hips and outer thighs. Lie on your side with your legs stacked and your head resting on your arm. Tighten the muscle in the front of the top thigh and lift that leg into the air. Hold for one count, lower to touch the bottom leg and then lift again. You can also use ankle weights or a resistance band.Stay straight from your head to your toes. Also resist lifting your top leg way up in the air.
This is good for athletes who are prone to tight Achilles tendons, and that goes double for women who regularly wear heels.From the plank, with your palms flat on the ground and your feet hip-width apart, lift your hips up and back until your body is in the shape of an upside-down V. Reach your heels toward the ground. Relax your head and neck, and stay in this position for five deep breaths. Return to plank and lower yourself to the ground.
Now you know, if you have no time to go to a fitness club you can do these in fifteen minutes from the privacy of your home and you will help yourself stay fit and healthy at any age.