Exercise plays an important part in losing weight and keeping you healthy. Exercise will increase your metabolism, build up your muscle mass, and burn more calories while at rest. Build exercise into your daily routine by having several short exercise breaks every day.
Dumbbell Curls: Bicep Exercise
Strengthen and tone your bicep muscles with this simple exercise 2~3 times a day.
Hold a dumbbell in each hand while standing or sitting. Your arms should be at your sides while your palms are facing towards your body.
Alternate bending your arms towards your shoulder. Exhale while lifting up your right or left arm. Inhale while lowering.
Repeat 2 sets of 10 reps at a time.
Notes:
You may lift both arms at the same time and repeat.
You should select a dumbbell with a weight that won't overwork you. Slowly start working your way to a heavier dumbbell once you get used to this workout.
Dumbbell Lift-Ups: Tricep Exercise
Strengthen and tone your tricep muscles with this simple exercise 2~3 times a day.
Hold a dumbbell in each hand while standing or sitting, and place your hands behind neck.
Lift your arms above your head in a Y shape, and bend your arms. Exhale while lifting up arms. Inhale while bending.
Repeat 2 sets of 10 reps at a time.
Notes:
You may alternate each arm.
If you don't have dumbbells, just exercise without them or use other weights i.e. water bottles.
Wall Push: Tricep Exercise
Strengthen and tone your tricep muscles with this simple exercise 2~3 times a day.
Stand in an upright position in front of a wall with your legs shoulder-width apart.
Put your hands on the wall with your arms bent. Position both hands 45 degree so that your hands make a triangle.
Bend your arms and then straighten them. Repeat 10 times. As you do this exercise you should feel your triceps working.
Repeat 2 sets of 10 reps at a time.
Abdominal Twists: Ab Exercise
Strengthen and tone your abdominal muscles with this simple exercise 2~3 times a day.
Sitting in an upright position in a chair, and place your arms at your sides.
Bend your arms at the elbow while maintaining your arms at your sides, and twist your torso to the right.
After returning to the original position, turn your torso to the left.
Repeat 2 sets of 10 reps at a time.
Notes:
You may hold a dumbbell in each hand.
Sit-Ups: Ab Exercise
Strengthen and tone your abdominal muscles with this simple exercise 2~3 times a day.
Lay flat on your back with your knees bent in a 45 degree angle. Your right arm should be bent with your head resting on it. Left arm should be straight towards your left knee.
Lift your shoulders 45 degrees off the floor. You should be able to feel your abdominal muscles tighten while lifting. Exhale as you lift your shoulders, and inhale as you lay down. Repeat 10 times.
Change your right and left arms and repeat 10 times.
Notes:
Take 4 slow counts for each time you lift your shoulders and lay down.
Leg Lift-Ups: Ab Exercise
Strengthen and tone your abdominal muscles with this simple exercise 2~3 times a day.
Comfortably lay on your back with your arms relaxed at your sides. Lift both legs up to the ceiling so that they are perpendicular to the ground.
As you maintain your legs in the same position, lift your hips up off the floor until you feel your abdominal muscles tighten up and then lower them. Exhale while lifting your hips off the floor. Inhale while lowering your hips.
Repeat 2 sets of 10 reps at a time.
Squats: Butt and Leg Exercise
Strengthen and tone your glutes and leg muscles with this simple exercise 2~3 times a day.
Hold a dumbbell in each hand. Spread your feet hip-width apart with your heels about 1 foot from the wall. Your back should be flat against the wall.
Make sure your hips and shoulders stay on the wall, and lower yourself down until your thighs are at a 90 degree angle with your knees.
Breathe in when you're lowering yourself down. Slowly press yourself up until fully upright again.
Repeat 2 sets of 10 reps at a time.
Notes:
If you don't have dumbbells, just exercise without them or use other weights i.e. water bottles.
Leg Back-Lifts: Butt Exercise
Strengthen and tone your glutes with this simple exercise 2~3 times a day.
Relax and lay flat on your stomach with your head on your hands.
Bend your right leg off the floor so that it makes a 90 degree angle.
While keeping your knee at a 90 degree angle, lift your leg up so that your thigh comes off the floor until you feel your glutes tighten up. Exhale while lifting your leg off the floor. Inhale while letting your leg down.
Repeat 2 sets of 10 reps at a time.
Leg Side-Lifts: Thigh Exercise
Strengthen and tone your thigh muscles with this simple exercise 2~3 times a day.
Put your left hand on either a desk or a chair and make sure to keep you balance. Put your right hand on your right hip and stand up straight.
With your left leg slightly bent, lift your right leg in front of your left while keeping it straight until you feel the inner part of your right thigh tighten.
Exhale while lifting your right leg, and inhale while lowering. Repeat 10 times.
When you are done with your right leg, repeat the exercise with your left leg.
Repeat 1 more set of 10 reps with each leg at a time.
Calf Lifts: Calf Exercise
Strengthen and tone your calf muscles with this simple exercise 2~3 times a day.
Stand with your feet about 1 foot apart and grasp onto the back of a chair in front of you.
With your knees slightly bent, lift up your heels until you feel your calf muscles tighten. Exhale while lifting up the heels of your feet. Inhale when going back down.
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