Simple Exercises - To keep you fit

09-Jan-2009

Tags: Exercise , Fit , Fitness , Health , Body Exercise , Fit , Fitness , Health , Body , Workout , Plank , Pushups , Abs more less

To keep your body fit you need to exercise daily and trust me you don't need to spend an hours in gym or any other fitness center. Just few simple exercises at home can help you to tone your body. These are best especially in your busy schedule since all of these exercises will only take you around 15-20 minutes to complete.

• Push-ups: Almost every one of you knows the concept of push-ups and in one way or another have tried it. Push-ups are good for the entire upper body, not just the chest. Make sure that you are firmly placed on the ground with a straight body. Go down in a moderate manner and make sure to push yourself up in a smooth manner, do not jerk your body up. You should increase by increments of 5 every 5-7 days of workout.

• The Plank: This is a stomach exercise that was made popular when Pilates workouts became popular. This is an isometric exercise, this means that during these exercise your muscles are contracted and you need to hold the contraction for a period of time. Firstly you start on the lying on the floor face down and positioned yourself as you would if you want to start a push-up, next do a push-up with your hands at shoulder level and stay on the top position. You'll need to hold that position for 30 seconds while keeping your body aligned as a plank.

• Stomach tuck-in: Start by inhaling air using your stomach, not your chest and slowly let go off the air. When you start running out of air to exhale, start pushing your belly button to your spine, push as hard as you can (you'll start feeling muscular contraction on the stomach and the sides, this is a sign that you are doing it the right way!) Hold the contraction for 10 seconds (take small gasps of air if needed) and then breathe normally again. Repeat it as many times you can. Doing it is very simple, you can do it everywhere.
• Knee to Chest raise: Start on the lying on the floor face up. Raise both of your knees to chest as far as you can, at first, support your leg with your hands, then gradually let your leg do the work. Hold, count slowly to five, release. Repeat 5 times to start with and then gradually increase.

•  Leg Lifts: To perform a leg lift, lie on the floor with your legs flat and hands at your sides. Lift your legs straight up to point at the ceiling, and then lower them without letting them touch the floor. Continue lifting and lowering your legs.
• Lower Back Rotation: Firmly place yourself on the ground with a straight body.  Drop knee inward to the floor while rotating your head outward. Hold, count slowly to five, release. Drop knee outward to the floor while rotating your head inward, try to keep your back flat on the floor, depending on which leg is gone one rotation will be more difficult than the other. Repeat 5 times to start. Gradually increase.
• Elbow Props: Lie on your stomach. Turn your head to one side and relax your arms at your sides. Relax in this position for 3 to 5 minutes. Then prop on elbows, maintaining this position for a period of 2 to 3 minutes. Keep your lower back completely relaxed
  Return to starting position and relax for 1 minute. Repeat 5 times. Increase gradually.
•  Half Sit Ups: This helps strengthening upper abdominals. Lie straight and slowly raise head and neck to top of chest. Reach both hands forward towards the knee; keep head in line with shoulders. Hold, count to five. Slowly return to starting position. Repeat 5 times. Increase with time.

• Jogging: Last but not the least Jogging or walking is best for your health. Helps you to lose weight and keep you fit throughout your life. Walking, jogging or running happens to be the simplest and cheapest kind of cardiovascular workout. This can be done in the neighborhood parks, along neighborhood lanes or within the compound of one's own house if it is spacious. Walking briskly for 15 to 20 minutes is the best way one can initiate exercising.

• Swimming: If you enjoy swimming that can be one of the best methods to keep you in shape. Swimming involves all important body muscles.

Try to follow these exercises and you can easily visualize the difference with one month. You should also inspire your partner and other family members to exercise together as it will be a fun. Take good care of your body shape and have a healthy living.

(Source: ezinearticles.com, searchwarp.com, content4reprint.com, hphdhelp.org)

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