How to get a good Fitness Workout. Want to try out yoga but don’t know the first thing about tree pose? Ready to start lifting weights, or turn that walk around the park into a jog? How about getting a good Aerobic or Cardio workout. These simple how-to exercises will give you a complete fitness workout. If you are just starting out after not being active for a while, check with your doctor to make sure you’re healthy enough to begin exercising.
Start your Fitness Workout with the Bicep Curl
Grab weights with palms facing forward, feet under hips. Bending arms, lift weights toward shoulders. Straighten elbows and lower weights back down.
Lie on your belly. Rest upper body on forearms flat against the floor. Contract abs and butt. Slowly lift torso off the ground. Hold 5 seconds, then lower.
Stand straight, shifting body weight to right foot with the left knee to chest. Turn knee to the side, press sole of the foot to the calf. Put palms together as shown or over your head for a harder version. Hold 5-10 breaths.
Keep your feet shoulder-width apart, back straight. Bend knees and lower your rear as if sitting down in a chair, keeping knees over ankles. Do 10 to 15 reps, rest a minute and do reps again, rest do reps once more (done).
The Pilates Hundred
Sit on the floor, feet flat, holding the backs of your thighs. Keep the belly in and curl down to the floor. Now curl the head and shoulders up slightly. Pump the arms up and down at your sides. Breathe in for 5 seconds and out for 5 seconds until you hit 50 pumps. Sit up and repeat for a total of 100.
Lie on your back with legs straight, feet flexed, arms reaching overhead on the floor. Press your low back into the floor. Exhale and, keeping your navel in, slowly roll up one vertebra at a time until you’re sitting up. Slowly roll back down. Repeat 3 to 5 times.
Lie on your side with a bent elbow directly under your shoulder and use your torso muscles to lift your hips up into a side plank.
Sculpt a Better Butt
Get on all fours and wrap a resistance band around you’re working leg just above your knee. Make sure your back is flat and your head and spine are neutral.
Lift your banded leg up and to the side, keeping your knee bent 90 degrees and lifting to hip level and your weight distributed evenly between your hands and knee. Pause at the top, then slowly lower to the start, resisting the pull of the band as you return. Do all reps on one side before switching.
Tone Your Hamstrings
Do deadlifts: Holding free weights, stand with feet hip-width apart. Fold at your hips, keeping your back straight. Move the hips backward as you lower your upper body until its parallel to the floor and the weights are just below your knees. Slowly return to the starting position. Do 10 reps.
Work Your Abs to Complete the Fitness Workout
Stand upright, feet apart. Lock your fingers to create a solid grip. Exhale, and sweep the hands, arms, shoulders, and chest to the left, as if you were rowing a canoe. At the same time, lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Keep switching sides for 20 reps.
These are just a few ways that you and an important person in your life can inspire each other to improve your health together. Start small and set realistic goals. Remember, every day is a new opportunity to make healthier choices than you did the day before, so start today. Team up for a longer, healthier life! And don’t forget about keeping your heart healthy. Consider joining an aerobic class or investing in a treadmill if you prefer to workout at home.
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