Fitness Enemy Excuses. Anytime, Anywhere Moves
You can hear all sorts of excuses from a lot of people when it comes to exercising. Of course some of them are plausible, most, however, are not. The fact is you can always find time and a place to exercise, even if you’re only availed of a couple of square meters to do so. If you’re far from the gym or if you aren’t but don’t really have the time to go there, there are a quite a few workouts you can do for a full hour or a few minutes in a small space at home. The following are some easy and basic anytime, anywhere moves you can repeat and rotate to give yourself a full body workout.
- Single leg push-up – Go to a plank position and lift your left leg to a level that’s even with your body. While the leg is lifted, do a push-up by bending your elbows and lowering your body towards the ground. Go back to the beginning and repeat the procedure 10 to 15 times Switch sides. If needed, rest in between exercises.
For extraneous health benefits, drink lots of water, cut down on sugar, and make it a point to eat whole highly nutritious foods. - Toe-touch squat – Stand with your arms extended in front of you at shoulder height and your feet apart (greater than hip-width). Then touch your toes by bending over, keeping your stomach engaged and with knees bent slightly. As you sit back into your squat position, keep your arms extended directly in front of you.
Return to stand up position, with arms extended. Do this 15 to 20 times. - Plank leg-swing – With hands underneath your shoulders, go to plank position. Lift the right leg and swing it out to the side, keep your toe hovering above ground or touch your toe to the ground, which is easier. Go back to the beginning and repeat on the other leg. Do this 15 to 20 times.
- Single leg drop – Lie down facing up with the palm of your hand flat and slightly under your buttocks. Straighten both legs to the air and bend your knees slightly. Then, lower your right leg slowly keeping it close to the ground as possible, keeping your core engaged and back stable. Alternate with each leg for 15 to 20 repetitions.
- Side pike – Sit on your left side on the fleshy part of your buttocks with hips open slightly toward the sky, with your right hand behind your head. Slightly extend your legs in front of you. Your body should form an angle with your buttocks being the angle point.
Move your knees toward your chest taking your elbow and right shoulder toward your knees. (Be careful not to strain your neck.) Concentrate on the oblique muscles and use resistance by “pushing and pulling” your legs away and towards you. Switch sides and repeat 10 to 15 times. - Seated twist – Sit with your knees bent, your hands in front of your chest, and legs extended. Slightly lean back slightly and scoop out your stomach.
Twist to the right, keeping your eyes on your hands and moving your elbow toward the ground. Go back to the starting position and twist to the other side. You may also hold a weight keeping your hands with the weight close to your chest. Do the procedure 15 to 20 times. - Plank walk – From a standing posture, bend your knees slightly and put your hands on the ground in front of you. Keeping your stomach engaged, slowly move your hands out in front of you. End in plank position. Maintain that positon for three seconds and then walk back to begin anew. Do this 10 to 15 times.
- Lunge and twist – Begin in lunge position (stationary) with hands clasped (if you want you can hold a 3 to 8 lbs. weight), arms extended forward, front knee over front ankle, and right or left leg forward.
Engaging your core, twist your upper body with your arms stretched over your left thigh. To maintain the right alignment keep your eyes on your hands. Switch sides. Repeat procedure 10 to 15 times. - Plank Pose (Forearm) – Keep your body in an elevated position while facing the floor and hold with your legs straight back behind you resting on your toes and forearms on the floor. To prevent your abdomen and back from sagging in the middle, tuck your pelvis under. Your bottom, spine, shoulders, neck, and head should be in a straight line. Flex your legs and glutes. Hold your abdomen and core in like you could get punched at any moment. Hold this pose for 20 – 30 seconds.
- Jumping Jacks – Stand up straight with your feet apart about shoulder-width. Jump. Spread your legs when you jump, while also raising your arms over your head and your hands almost touching each other above your head. When you land bring your feet back to shoulder width and lower your arms back down to your sides. Keep on repeating the procedure as long as you can.
