Getting in shape takes a lot of commitment. Well, it is not about just getting in shape, but keeping or retaining that as well. Easy workouts are a good way to stay fit for a longer period of time. I personally know they do not take much time so you can work out at home or office, if you want. If you have a busy schedule and short on time there are some exercises to help you keep your body in shape, without consuming much of your time.
So, here are 5 simple basic exercises , you can do, with minimum time that will help you to stay in shape:
1. Do the Squats:
Squats are one of the best exercises you can do to take off fat and build muscle, working the legs, buttocks, back and core. Stand with your feet a bit wider then shoulder width apart. Slowly begin to bend your knees, let your low back arch slightly and stick your buttocks out behind you as if you were about to sit in a chair. Make sure your knees do not extend out past your toes when lowering down. Tighten your buttock and leg muscles, press down into the floor keeping your weight back on your heels, and come up slowly. Do not lock the knees when returning to the starting position. Do 1 set 12-15 reps. This exercise is for burning the extra belly fat you have on your stomach and thighs.
2. Lets do Push Ups
The second exercise is for the triceps, shoulders, chest, back and abs. There are many types of pushups, but you should start with the basic one. As funny as it may sound, but “Girl” pushups, are easy and less tiring ones. Keep practicing holding yourself in the basic pushup position, hands flat down on your toes, but keeping your knees on ground too. Now, do it for 1 set 5 times in the start if that’s all you can do. You will gradually work your way up to 10, 15, 20 times, or more. But guys do it with persistence and I mean it! How do you think Brad Pitt got it? I assure you that it will build muscles. You can do this work out at home easily.
3. Work the Split Squat:
It helps you to work the legs and the core muscles. Use a chair or weight bench. Back up to the chair or bench and take a step forward with your right foot. Place the instep (ankle) of your back left foot on the bench. Hop forward a step or two on the front right foot to open up your stance, giving yourself more room to lower your body when you are squatting. Keep your head up, chest up and shoulder back maintaining good posture. Lower your body as far down as you can. Remember to keep your right knee behind the toes. Squeeze the large muscles of your legs and core to raise yourself out of the split squat. Repeat for 10 to 15 reps for 1 set. Switch legs and perform the squat with your other foot forward. The split squat exercise and the squat are great for working the legs, glutes and core.
4. Take on Bicycle Maneuver
This exercise is one of the best exercises for the abs. Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle towards the chest and lift the shoulder blades off the floor without pulling on the neck and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout. Continue alternating sides in a ‘pedaling’ motion. Now do 1 set 12 to 15 alternating reps. It might be hard in the beginning, but don’t worry, and just continue with the effort.
The American Council on Exercise has listed the bicycle as the top exercise to target the abs in their ACE-commissioned study. Bicycles are easy to do, and don’t take much time. You will love the toned tummy you will have doing it!
5. The Heart Beating Exercise
The main idea here is to get your heart beating and lungs perspire as much as it can. This may include a number of easy-to-do exercises that will keep your heart healthy, resulting in better body shape, as well. Cycling, brisk walking, rowing, running, jump rope, swimming some exercises that are essential in keeping your body energized and keeping you in shape; even hola-hooping. Hola hooping-according to ACE -First Lady Michelle Obama does it! If you have toddlers, do it outside with your toddlers, they will love it too. Do not know what your neighbors will think!