Home / News / Build up your fitness with this gentle workout routine that anyone can try

Build up your fitness with this gentle workout routine that anyone can try


fit1GETTY

There is an exercise routine for everyone


It is essential for good health.

Studies have shown that a sedentary lifestyle can lead to a number of health issues and is a factor in premature ageing.

The truth is there is an exercise routine for everyone, no matter how fit or unfit you are.

If you haven’t exercised for some time, start small and make one change at a time.

Have a long-term vision and goal but be patient, it takes about three months to see a difference.

This workout is designed to be done in your own home and you don’t need any special equipment, just a chair, a mat and two filled water bottles.

Start by doing a gentle warm-up and stretching.

Then do up to three sets of 10 reps of the following exercises, stopping when you need to. 

1 CHAIR SQUAT 

This is a good way to learn the movement of a squat but with a chair underneath you so you don’t fall over.

Stand with your back to the chair, feet slightly wider than hip width and toes pointing slightly out.

Engage your abdominal muscles, inhale, push your hips back and bend your knees to lower into a squat until you touch the chair.

Keep your body weight on your heels and when ready to exhale, push through your heels and come back up to starting position. 

fit2GETTY

The glute bridge exercise

2 GLUTE BRIDGE 

This simple exercise helps activate the glutes (the muscles in the bottom).

Start by lying with your back against the floor, knees bent and feet hip-width apart.

Push your feet against the floor and push your hips upwards, squeezing your glutes until your body is straight from your hips to your shoulders.

Come back down in a controlled manner and repeat. 

3 DEAD BUG 

This will strengthen your core and tummy muscles without putting strain on your lower back.

Start by lying flat on the floor and point your arms towards the ceiling.

Bring your legs up and bend your knees so that they are at a 90 degree angle.

Slowly lower one arm behind you and the opposite leg to the floor at the same time.

Using your core muscles, bring them back up to the starting position and repeat on the other side. 

fit3GETTY

You don’t need any special equipment for this workout

4 FLOOR PRESS 

Strengthen the chest, shoulders and arms with this upper-body exercise.

Grab your water bottles and lie flat on your back, knees bent and feet flat on the floor.

Have your elbows bent at 90 degrees with the backs of your arms on the floor, water bottles above your chest.

While exhaling, push the water bottles upwards.

Pause and squeeze for a second, then in a controlled movement, return to the starting position.

5 FLOOR ALTERNATING ROW 

Work your back muscles with this simple exercise. Holding your water bottles, start on your knees, keeping your hands down by your sides.

Draw one arm back, keeping your elbow close to your waist, squeezing your back as you row upwards.

Keep your abdominal muscles tight.

Using a controlled movement, lower the arm back down before repeating on the other side.


Source link

About Admin

Check Also

COPD-912635.jpg

COPD: Keeping fit during childhood lowers risk of lung disease in later life

GETTY (STOCK) Being fit during childhood can help fight COPD and other lung diseases The ...

Leave a Reply

Your email address will not be published. Required fields are marked *