Let's face it, the last thing most people want to do on a grey winter day is to go out for a 5K run. Heck, it takes effort to even crawl out from under the blankets in the morning!
Don't you also feel like the sofa in your living room is really quicksand? Whenever I feel that the butt print on my couch needs a little break, I get up and turn on the radio and do a set of little exercises--nothing too strenuous, just some fun and simple flab-busting techniques that also fight off winter blues.
1. Tricep curls.
Take a set of 3lb dumbbells and hold one in each hand. Move one elbow back and prop the opposite leg on a chair. Slowly straighten the rest of your arm until it's fully extended and you should feel a nice burn to your triceps area. Do a set of 20 and repeat with the other arm. If you don't have dumbbells at home, filled water bottles work too!
This technique worked wonders on my arms. It helped me develop a nice muscle tone and now when I wave at people, I don't have to hold my upper arm with the other hand to stop the humiliating shakes.
2. Good-old fashioned squats
First make sure you stand nice and tall, with your feet apart, as wide as your shoulder width. Then, with both feet firmly planted on the ground, slowly bend your knees and slowly lower your butt as if you're going to sit down. Stop lowering when you feel the tension in your thighs are beyond what you can take and make sure your knees do not creep over your toes when they're bent. DON'T be afraid to stick out your butt when you squat. It doesn't look pretty, but it does give you GREAT-looking thighs.
3. Do The Twist
Again, stand with feet apart as wide as your shoulder width. Keep your lower body locked and turn left and then right by twisting you waist. Be warned, don't do this exercise right after a big meal or be prepared to regurgitate your food.
4. The Twist Version 2
Lie down on a mat or carpet with your back on the floor. lift and bend your knees until they're perpendicular to the ground and your lower legs are parallel to the floor. fully stretch out your arms on either side of your body to keep you stable. Lock your upper body and move your knees to the left until they touch the floor and then return to original position. Repeat this step for the right side. KEEP your upper body still at all times.
I do this exercise every single night before I sleep. I turn on the radio and twist to the rhythm of popular songs and call it a night after 3 or 4 songs. I absolutely LOVE this twist and my belly has never been more flat.
5. Pelvic Lift
Lie flat on your back on a mat or carpet. Bend your knees but still keep your feet on the ground. Slowly lift your pelvis off of the floor, keeping both sides of your body even. Hold this position for 3 seconds and lower back to your original position.You don't have to lift too high, but make sure you squeeze your butt cheeks and do not tilt either side of your pelvic bone. You should start with at least 30 repetitions and build from there. You will start to feel the results when you put on a pair of tight jeans after 2 weeks.
6. Girl Push-Ups
I can't tear my face off of the ground after 2 normal push-ups and I don't ever expect myself to be able to. I bend my knees and rest them on a mat on the floor and I do everything else that's part of a regular push-up.
7. Leg-Extension
Sit in a firm chair, NO, your sofa doesn't count. Sit up nice and straight. Lift your thighs a little so that your weight rests not on your thighs, but on your abs. You should feel your abs tighten as you do this. If you already feel worn out by this point, you won't like the next part. Place the YellowPages between your lower legs and extend both legs outward while keeping the book wedged between them. Repeat 10 times and rest, and repeat and rest and repeat...you get the idea.
8. Chest Lift
Everything sags as we get older, especially the chest area. This exercise is designed to delay the effects of gravity. DEFINITELY worth a shot. Put your hands together in front of your chest, your elbows bent on each side. Press your hands together hard and slowly extend your arms forward. Feel your chest tighten and hold for 5 seconds and then relax. Do 20 reps everyday, preferably bra-less because constricting underwear doesn't allow your muscles to move.
9. hULa-hOoP
That's right, hula-hoop is one of the most interesting exercises you can do just about anywhere. Invest in a good quality, adult-size hula-hoop. It doesn't have to come with all the bells and whistles; a simple, 3lb hula-hoop that has a comfortable grip goes a long way. You can hula-hoop during commercial breaks while you enjoy your favourite TV shows (for me, it's Gossip Girls...ssssssssshhhhhhh) and watch the fat just melt off of your waist. You'll love this exercise...it's another reason for you to twirl your butt like you just don't care .
Go on! Give these exercises a try the next time you get up from the couch to explore the fridge.You have no excuse not to~
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