If you are anything like us, putting in the effort to dress up and drive to the gym when all you really want is to relax at home probably feels like an ordeal. In fact, the lethargy sets in the second we step out of our offices and rush home to a hearty meal and warm beds.
But there is some good news and some bad news for people like us! The bad news is that avoiding exercise and curling up in bed after dinner can be very detrimental to our health. The good news, however, is that experts have devised a series of simple, time-saving exercises we can do at home and spare ourselves the trouble of going to the gym. Read on and follow our instructions for three quick, fat-burning workouts that can make you fit right within the comforts of your home!
Step 1: Lie flat on your tummy with your hands stretched out above you and your palms facing each other. Keep your neck aligned with your spine and point your toes backwards.
Step 2: Exhale and deepen your abdominal muscles and core. Steadily, straighten out your arms above the floor while keeping your neck straight. Raise your legs a few inches and stretch your toes. Maintain this position for at least 10-15 seconds. Remember not to raise your arms and legs too much above the floor lest you pull a muscle!
Step 3: Inhale and lower your arms and legs back gently, going back to the starting position without moving your back or hips.
Step 1: Stand upright with your feet together and pull your shoulder blades back, towards your hips. Engage your core muscles to stabilise your spine.
Step 2: Step forward by slowly lifting one foot off the floor and balancing on one leg. Pause in this position for a few seconds. Land the raised foot on the floor and slowly shift your body weight onto it without tilting to either sides.
Step 3: Once in the lunge position, move your hips downward toward the floor. Continue lowering your body to a comfortable position and bend forward at your hips, keeping your back straight.
Step 4: Firmly push off with the front leg and return to the starting position. Repeat the movements with your other leg. Do a set of 10 lunges alternating between sides.
Step 1: Lie on your right side on the floor, with your right arm under your head for support. Lengthen your body horizontally, keeping your hips and shoulders aligned to the floor. Place your left arm on your left hip and keep you feet neutral.
Step 2: Gently raise the upper leg off of the lower one and exhale while keeping the knees straight and feet in neutral position. Raise the leg above until the hip begins to tilt or until you can feel a tension developing in your lower back. Try to achieve a 45 degree posture and maintain it for a few seconds.
Step 3: Inhale while returning the leg back steadily and repeat the process by rolling over and starting with the opposite leg.
Published in The Express Tribune, Ms T, January 18th, 2015.
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