EXERCISE AT HOME
Maintaining an active lifestyle should be our top priority in life. Work is the biggest obstacle in making this happen. What we need is a balance of everything. It is an easy equation, having a healthy body leads to healthy work and a healthy family. Saying this can be easier than doing it but if you put your heart and mind into it, nothing is impossible.
Have no excuses when it comes to working out. There are a lot of ways to keep the heart pumping and challenge our bodies in strength training. If you are too busy at work with no time for the gym, here are some whole body exercises that you can do at home without any equipment.
Push up with single leg raise:
Step 1
Starting position: Kneel on the floor and bring your feet together behind you.
Step 2
Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Stiffen your torso by contracting your core and abdominal muscles (“bracing”) and align your head with your spine.
Step 3
Downward phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Your elbows should remain close to the sides of your body or be allowed to flare outwards slightly.
Step 4
Upward phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. As you press upwards, extend your left hip to lift your left foot off the floor, keeping the knee extended. Continue pressing until the arms are fully extended at the elbows and your left leg is extended off the floor. Hold this position briefly before returning to your starting position. Repeat with your opposite leg
Bear crawl
Start in a push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart, keeping the knees bent. Push the toes of the left foot into the floor while squeezing the right thigh and glute. Move the left hand and the right leg forward to start crawling. Alternate the arm and leg movements while keeping the back straight and the hips and shoulders at the same height. Crawl for a desired distance.
Lateral crawls:
Start in a push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart. Squeeze the thighs and glutes and move the right hand and the right foot directly to the right. Once that hand and foot are on the ground, bring the left hand and foot towards the middle of the body. As soon as the left hand and foot are placed on the ground, start the next phase of movement with the right hand and foot. Alternate this arm and leg action for the desired distance.
Side plank (modified): Step 1
Starting position: Lie on your side with your legs extended and the left leg lying directly on the right. Bend your right leg to 90 degrees of flexion while keeping the left leg extended. Raise your upper body to support yourself on your right arm, with your elbow bent to 90 degrees and positioned directly under your shoulder. Align your head with your spine and keep your hips and right knee in contact with the exercise mat.
Step 2
Upward phase: Exhale, gently contract abdominal /core muscles to stiffen your spine and lift your hips and right leg off the mat. Your head should be aligned with your spine and your right elbow should remain positioned directly under your shoulder.
Step 3
Lowering phase: Inhale and gently return yourself to your starting position. Switch sides and repeat. Step 4
Exercise variation: Increase the intensity of the exercise by increasing the length of time you are in the raised position.
Exercise guidelines from American Council on exercise.
Elaine Coronel Superio Fitness 180o manager Sharjah Ladies Club