Archive for the ‘Weight Loss Tips/Exercises’ Category

Working out – BLAH!!!

 

Yup – Exercise – this word makes a few people cringe, including myself.  But, I have noticed how down I feel since I quit and I actually started doing it again today.  I hope to keep up the motivation but if exercise just does not make you all excited – starting small is a great start – start with walking.  And not just walking on a treadmill or around town, changing things just in your daily routine of life, can help a lot!

Some examples:

  • Mow the lawn with a push mower instead of a rider
  • Park your car farther away from the store
  • Get out and rake the leaves (no leaf blower, that is cheating) and then jump in the pile with your kids
  • Walk the mall and window shop – make a few rounds, you never know what you missed the first and second time around!
  • Take the stairs instead of the elevator
  • Next time you are cleaning – crank the music and next thing you know, you will be dancing

Every little bit helps!

And, I suggest going for walks with friends, you seem to go longer when you are chatting with someone rather than walking alone!

Exercise: Back Strengthening

I have had back pain most of my life and it has been flairing up lately, so I thought I would find me some exercises to help strengthen the back.  I know I am not alone in this, a lot of people have back pain – take charge of it now!!

Ankle pumps

Lie flat on your back.

Move ankles up and down (flex them up and then point.)

 Repeat 10 times.

 

 Pelvic tilt

Start on your back with your knees bent and your feet flat on the floor.

 Your arms can either rest on your hips or you can place them under your head.

 Tighten your abdominal muscles and push your lower back into the floor — think about flattening your back against the floor and don’t raise your low back off the floor.

 Hold for 5 seconds.

 Relax.

 Repeat 10 times.

 

Yoga child pose

Get down on all fours with hands and knees on ground.

Bring your rear end back onto your legs and stretch your arms in front of you with your hands on the ground.

Hold for up to 30 seconds.

Return to the starting position.

Repeat 5 times.

Exercise: Like squats but got balance issues?

 

Squats are good and they really help your legs and butt, but sometimes I just cannot balnce very well!  Do you have this issue?

I found this move that is great to do and the balance issue is not there!

This is the Single-Leg Lateral Squat with Ball

Starting Position
Place Swiss ball between your side and the wall at the level of your hip and lower back. Lean against the Swiss ball with your outside leg firmly planted and the inside leg an inch or two off the ground.

Action
INHALE: Slowly lower your body on one leg bending slightly forward at the hip. Come down a little bit at first to get use to the motion. Once you feel comfortable, slowly lower yourself to a comfortable position. Don’t exceed 90 degrees at the knee. EXHALE: Return back to the starting position without bringing your raised leg down to the floor. Keep your back as upright as possible. Start out with only 1 set but work your way up to 2 sets, 10-12 repetitions for each leg.

Special Instructions
Keep weight on your heels. This is an intermediate exercise, but you have to be very careful when you’re lowering your body. Because you’re lowering your body weight onto one leg, it’s important to lower yourself slowly. When first learning this exercise you can try going part way down, using a second wall (near a corner), or using your other foot as an aid when necessary.

This move works your quads & glutes

move courtesy of SparkPeople
*Just remember to check with your doctor before doing any exercise program

 

Weight Loss – Try this move!

 

 

I Love doing squats!!  They are the most recommended exercise to tone the legs and you can really feel the burning!  Before I “fell off” my weigh loss track a month ago, I did 20 – 30 reps at least once a day, sometimes twice.

This Squat adds a little twist – it works the glutes, quad, and core!

Single Leg Squat & Bend

Starting Position
Stand with feet approximately six inches apart and lift one leg off the floor. Hold a tennis ball in the hand on the same side as the planted foot.

Action
Bend at the hips and squat to a 90 degrees at the knees, making sure to keep your knees behind the plane of your toes. Try to keep your back as upright as possible. Focus on keeping your shoulders as high as possible. Touch the floor in front of you with the tennis ball and come back to the starting position. Repeat squat and touch at different points from 9 o’clock to 3 o’clock (4 points), making sure to come back to the starting position before touching another point. Try doing 2 sets for each arm and leg combination.

Special Instructions
This is a very good balance exercise and works your core stabilizer muscles as well as your leg muscles.

Muscles Worked: Quads, Glutes, Core

Time Involved: 4-6 minutes

Body Benefit: Improved balance, strength, and coordination

 See a Demonstration of this Exercise 
 This exercise was brought to you by SparkPeaople (Love this site)

You should always check with your healthcare provider before doing any exercise program.