A balanced diet combined with a complete fitness program, both aerobic and strengthening exercises, give us the much needed feeling of well-being and energy to start our day dynamically.
But there are certain times when commitments tend to increase exponentially and we may not have the time or inclination to exercise as much. That's when we can turn to quick fixes or alternatively quick fixes, which involve short and easy exercises aimed at toning the whole body.
Workout in a hurry
Start your day right
The best way to start your day and get out of bed easily? Stretching. It is ideal as it helps us to wake up our mind and body at a gentle pace and prepare for the day.
- [*]Start while you are still lying down and try, while lying on your back, to stretch your legs and arms.
[*]Once you have done this, you can stand up and stretch your arms as high as you can to tone your core as well.
[*]Then spread your legs about as wide as your shoulders and slowly bend down. Do the same to the right leg and then to the left. Hold each position for about 5 seconds.
[*]Then grasp your right knee while standing, and bring it close to you, balancing on the left. Stay in this position for about 5 seconds and repeat with the other leg.
Cross leg for tight hips
Yet you can work out your hips while sitting at your desk with complete... discretion.
- As you sit at your desk, with your knees bent and your feet touching the floor, lift your right leg by placing your right ankle on your left knee, just as you would in a cross-legged position.
- While in this position, lean forward and stay in this position for 5 to 10 seconds. Repeat the same with the left leg. Bend forward as far as you feel comfortable with the stretching of the buttocks.
Good posture at the office as well
Although we have often blamed the office for poor posture, we can easily improve it and also prevent localized relaxation in the arms.
- Sit a little further out in the chair and rest your hands on your back. Stretch your body forward to the point where you feel comfortable.
- This way you can relax your back while simultaneously expanding and "opening up" your chest muscles.
- Take a short break and dedicate it to... standing push-ups. Find a wall and do 10 reps. You can repeat the exercise three or even four times a day.
Tight torso on the bus
Take advantage of the minutes you spend on the bus and subway and activate your torso.
- Take a deep breath and try to stretch your chest by "opening" your ribs.
- On the exhale, try to squeeze your abdominal area well until you feel your abs activate. Up to 10 repetitions a day is enough for a tight torso.
For relaxation and quality sleep
Don't rush to lie down, instead take an enjoyable bath and do the... hugging exercise.
[BC]- [BC]
- Stand upright and inhale as you open your arms.[BC]
- Exhale as your arms cross, passing one over the other to hug your torso.[BC]
- Inhale as you use your arms to pull your shoulders forward.[BC]
- Inhale as you use your arms to pull your shoulders forward. Stay in this position for 10 to 20 seconds.
- Release by stretching your arms and exhaling.
Quick fitness fix everywhere
* Stand upright and bend the right leg so that the sole of the foot rests along the inside of the left thigh. Join the palms together in front of the chest and then lift them up. Stay in this position taking 6 breaths.
* Stand in front of a wall and touch it with your palms. Stand up on your toes and touch your heels down again. Do 10 repetitions.
Source: in.gr
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Views & opinions expressed are those of the author and/or Cyprus Times
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