Workout Techniques for Busy People 3
Use work breaks to work out successfully. A few items of easily bought equipment is all you need to turn a lunch break into a very successful workout opportunity, will help you get fit and stay alert long into the afternoon.
The objective in any work out is to raise the heart rate and to use as many muscle groups as possible. These short but proven exercises will help you lose weight and increase productivity.
1. Plank and Lunge
- The lunge is a simple but effective exercise. Trainers suggest this is the most effective exercise to work the muscles in your hips, buttocks and thighs. They are a multi joint movement that strengthen your lower body muscles, whilst improving strength and balance. Simply stand with your feet about a shoulder width apart. Either place your hands on your hips or hold a set of medium weight dumbbells in each hand. Holding your hands still, lunge forward on one leg, making sure you put your heel down before you put your toes on the floor. This ensures your body weight is placed on the heel of your foot and not the front of it. Lunge as deep as you can, without allowing your back leg to touch the floor. Keep your back foot forward facing. Straighten up and lunge again, repeating 15 times before changing to the other side, repeating the lunge technique 15 times.
- The plank is the most effective exercise to stabilize and strengthen your core muscles. This muscle group is found deep inside your abdominal region and is essential muscles to strengthen regularly to lose fat around your waist, but also to help ensure safe and efficient body movements as you are working around the home and workplace. To complete the Plank, lie flat on your stomach on your gym mat. Place your arms and hands on the floor so your elbows are lined below your shoulders. Raise your hips from the floor, form a fist with each hand keeping it on the ground and push up on your toes slightly curling them backwards. The fists and pads of your feet should be the only part of your body on the floor. Keeping your back straight, hold this position for a count of 30. Then slowly relax to the floor before rising again. Repeat once or twice.
2. Stability Ball Hip Extension
A great work out for the legs, thighs and buttocks. With your back on the stability ball, keep your feet flat on the floor and make a bridge with your body. Gently use your legs to roll the ball backwards until your body forms a bridge shape with the floor. Lower your hips almost to the floor then raise them again. Repeat this exercise 15 times. Ensure you contract the muscles in your buttocks as you raise your hips.
These exercises produce little sweat while delivering great results. They are perfect for the workplace.
