Exercise is a vital part of our lives. Staying in shape is one method to increase your very own life expectancy. Weight bearing exercises are important also for increasing muscle mass and bone density as you grow old.
Many of us have learned what to do with regards to exercising. The problem is where and when to get the job done. With a busy life-style, making time for exercise is a challenge.
Weight bearing exercises are not just for bodybuilders. As you grow old, especially after you hit the age of forty, you begin to lose muscle mass. For women particularly, bone loss becomes a problem. When the body is really in need of calcium it can rob it from your own bones. Building muscle not only increases their mass but your strength.
Listed below are five easy toning exercises that can be done anywhere and at any time when you have time. At home, at the office, or on vacation, you could do these easy but extraordinarily effective exercises.
1. The Bridge Buttocks Lift - Sounds exactly like a plastic surgery technique but it is a simple way to tone your buttocks. Lay down with feet flat on the ground, legs shoulder width apart. Place your hands, palm side down, on either side of your own body. Pushing with your own feet, squeeze your gluteal muscle tissues and lift your buttocks off the floor. Hold the position for a count of five to ten and then release down to the floor.
2. Squats - Squats work the buttocks, the hamstring muscle groups and the quadriceps. If you are not sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet steadily planted. Push your buttocks back as if you were preparing to sit in a chair. Keep your abs tight and the upper body straight. Once you reach chair level stop and then hold the position for a count of two to five then release. At the lowest point, place your entire weight on your heels for balance and maximum toning.
3. Reverse Lunges - Lunges work the quadriceps muscles. They can be very difficult for people with knee problems. A reverse lunge still tones the correct muscle groups but with less stress on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards till you are in lunge position: front leg bent at a 90 degree angle and back leg extended till you are on the ball of your foot. From this particular position lower yourself down till the back knee almost touches the ground. Hold for a count of two and return to starting position.
4. Pushups - This is a classic toning routine that works all areas of the arms plus the chest muscles. In case you aren't comfortable or strong enough to execute a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and the back straight as you lower and lift your body.
5. Crunches - Abdominal muscular tissues can be worked every single day to build strength and muscle tone. Lying on the ground in sit up position, lace your fingers behind your head. Squeezing your own abdominal muscles, raise your upper body till your lower back is about to come off the floor. Hold for 2-5 counts and go back to starting position. This is a good workout for excess abdominal fat.
These five workout moves could be executed whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time could work to your advantage.
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