1 Minute Tricks for a Better Body
November 26, 2008
Put those few spare minutes to good use and squeeze in some extra workout time. Do two things at once and double your fitness efforts.
• Strengthen your pelvic floor while you are doing abdominal exercise to increase muscle action. You can aslo contract your pelvic floor while you are doing the dishes, brushing your teeth, sitting at your desk etc.
• Exercise on a stability ball to strengthen core muscles.
• Slow down your abdominal exercises to make your muscles work harder. Maximum benefit is gained by making the upward phase slower than the down.
• Lunge and squat twice a day to increase your butt and leg toning. Try 5 lunges on each leg and 5 squats to start with and increase to 10. Do this morning and evening to really notice a difference.
• Tighten while you sit waiting in the car, watching TV etc. Tighten and release your glutes for 1 minute.Then contract your abs by pulling your navel back towards your spine and hold for 20 to 30 seconds.
• Take vitamin E every day. Research has shown that vitamin E may reduce inflammation and muscle damage during workouts.
• Add weight to your squats by holding hand weights and performing a biceps curl while you squat.
• One-legged upper body. As you do upper body work, stand on only one leg to bring your core muscles into play and strengthen leg muscles as well.
• Make the stairs work for you by incorporating calf raises as you walk up. Every 3 or 5 steps, stop and do 5 calf raises for great looking legs in no time.
• More calves. When you are standing, bend your knees with heels on the floor and lift your heels off the floor 10 to 15 times to tone your calves.
• Target neck pain and stress by stretching your neck muscles.
(1) Drop your head forward onto your chest and let it hang; keeping your shoulders back and down, try to push your head lower onto your chest to feel the stretch up the back of your neck and shoulder blades. Do 3 – 5 reps.
(2) Sit or stand straight; lower your head to the right, keeping your nose pointing forward and shoulders still; hold for 5 seconds. Repeat to the left. Do 3 to 5 reps.
(3) keeping your upper bidy still and shoulders back and down, jut your chin forward as far as you can and slowly return it to the chin tucked in position; hold for 3 and relax. Repeat 5 to 10 times.
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