Simple Fitness Exercises

December 14, 2017

Grooming is a measurable part of our lives. Staying fit is one way to increase your life expectancy. Muscle building exercises are good for accelerating your body mass and bone density as you age. Most of us have learned what to do when it comes to exercise. The job is where and when to get the job finished. With a fancy mode, making exercise a routine should not be a problem.

Weight gain exercises are preferable for bodybuilders. As you age, especially when you hit the age of forty, you start to retrogress muscle mass. For women especially, bone and muscle mass gain becomes difficult. When the body is in necessity of calcium, it can rob it from your muscles. Building muscles does not exclusively increases muscle tone but also their strength.

Here are some uncomplicated toning exercises that can be done anywhere and whenever you want to. in the house, at the office, or on leisure, you can do these easy yet extremely impelling exercises.

1. The Bridge Butt Lift

Is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs should be shoulder width apart. Place your hands down, on either side of your body. Pushing with your feet, squeeze your buttocks muscles and lift your buttocks off the floor. Hold the position for a count of five to ten and release down to the floor.

2. Squats

Squats work the back muscles, the hamstring muscles and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach the chair level stop and hold the position for a count of ten to twenty and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges

Lunges work the quadriceps muscles. It can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of twenty and return to starting position.

4. Push ups

This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren’t comfortable or strong enough to perform a push up on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body. As you get used you can progress from a count of ten to even thirty.

5. Crunches

Abdominal muscles can be worked every day to build strength and abdominal muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.



Source by Stephen Omondi

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