Like many people, you spent time this holiday indulging in more food and drink than you would in a normal month. In addition, rushing to stores to purchase gifts and going to holiday parties to visit with friends and family took away your free time so you did not have time to exercise. Here are a few workouts that will help burn off those extra pounds. The exercises below are quick, easy and designed for beginners. They can be done individually or you can combine them to get a full body workout.
Walk the Stairs
While you are at home or on your lunch break at work, walk the stairs for 10 minutes. Walk at a brisk pace. You should be able to talk with ease but your breath should be labored. If you enjoy music, listen to your iPod while you complete this activity. After approximately four songs, your 10 minutes are up. If you have time, you can repeat this exercise throughout the day.
Grab a Chair
Use a chair to do push-ups and tricep dips. Place a wooden chair on a stable surface. The best placement for the chair is to push the back against the wall. For push-ups, face the chair and grip the sides. Keep your collarbones broad and lower your chest towards the chair. Repeat 10 times. Once you are finished with the push-ups, flip over so that your heels are on the ground to begin tricep dips. Your knees can be bent when you first begin this exercise. As you get stronger, you should try to straighten your legs. Lower your bottom towards the floor and then push back up to the starting position. Repeat 10 times.
Squats strengthen the quads, hamstrings and gluts. This exercise is ideal for people with lower back and knee pain. Stand with feet hip-width distance apart. With your arms at your sides, lower yourself down like you are going to sit in a chair and then return to the starting position. For correct form, make sure your knees do not go past your toes. Repeat 15 times.
Planks work most of the muscles in the abdomen. Lie down on the ground with your belly touching the floor. Make a fist with one hand and wrap your other hand around it. Your elbows should be directly beneath your shoulders. Come onto your toes with your feet spread hip-width distance apart. Imagine your body to be one long line from your heels to the tip of your head. Clench your stomach and hold for a count of five. Repeat 10 times. If you have trouble holding your body up in plank position, you can begin this exercise with your knees supporting you in addition to your forearms and feet.
Abdominal crunches are a simple and quick exercise to work upper abs, lower abs and hip flexors. Lie on your back. Cross your ankles and lift your feet in the air until your knees are at a 90 degree angle. Place your hands behind your head. Engage your core and lift your chest towards the ceiling. Make sure you lift your head towards the sky and do not crunch your neck towards to your knees. Repeat 25 times.
This article was written by Travis Guerrero on behalf of Fresh Loc and their wireless temperature monitoring technology that helps hospitals provide a better service to their patients. Check out their website for more information.