Exercises for the busy executive
MANY women obsess over staying fit and looking well-toned; but unfortunately some never get around to visiting the gym to attain this look because of their busy schedules.
But personal trainer Rohan Gordon says there are exercises that can be done without equipment. If you are unable to dedicate an entire hour to exercise, that will not be a problem. These exercises can easily be done at different times throughout the day at home and at the office.
1. Jumping jacks
This exercise is performed by jumping in position with the legs spread wide and the hands touching overhead. When the arms hit the sides, the jump is tightened and the abs as well as the sides are worked.
2. Crunches
Strengthen your abdominal muscles by doing a few crunches before you head to bed, or first thing in the morning.
3. Leg lifts
You can work out your butt and legs with this simple workout. Hold a broomstick in an upright position to your left with your hands holding it in place. You will then need to lift your right foot about one inch off the ground and thrust it to the side and back to the stick. After completing 20 reps, you can switch the stick to your right side and move your foot from the opposite direction.
4. Squatting
Purposely drop something on the floor and pick it up; and bend at your knees rather than your waist. Squats are a huge benefit to your legs and buttocks.
5. Mountain climbing
This metabolism-boosting move burns mega-calories and strengthens your core, hips and thighs. Place hands on floor, slightly wider than shoulder width. On forefeet, position one leg forward bent under body and extend other leg back. While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg, and pulling rear leg forward under body, landing on both feet simultaneously.
6. Push-ups
Push-ups get easier the more often you do them, and they’re great for firming your arms and working out the muscles in your chest. Take a five-minute break at work to do them. You can also stand a little way from a wall and do push-ups against it for an easier workout.
7. Sit-ups
The abdominal sit-up is a movement commonly performed to strengthen the abdominal muscles. This exercise has a fuller range of motion than the abdominal crunch which allows you to work all of the muscles in the midsection.
8. Stationary lunges
Lunges boost flexibility. To effectively do lunges, stand with your feet spread wide, about two shoulder widths apart, and have your feet facing straight ahead. Then bend slightly at the waist and clasp your hands in front of your chest. Shift your weight over your right leg as you push your hips backward and lower by dropping your hip and bending your right knee. Three sets of 12 reps on both sides will do.
