Adults should get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity exercise each week, according to the US government’s Physical Activity Guidelines for Americans. This equates to at least 30 minutes a day, five days a week. It doesn’t seem like a big deal when you try to fit another activity into your already packed schedule.
Plank exercises work the abdominal muscles more effectively than sit-ups or crunches, and they can be done wherever there is enough floor space. Planks engage all of the core muscles, including the abdominals, obliques, hips, and back. Ensure that your elbows are directly behind your shoulders and that your eyes are facing the ground. Maintain a straight line with your body, as though you were a piece of wood, without arching your back or sagging your hips. Breathe normally when tightening the ab muscles. Maintain the pose for 10 to 1 minute before lowering to the ground.
Lunges function the ribs, gluteals, quadriceps, hamstrings, and calves, among other muscle groups in the lower body. They even work the midsection’s core muscles. Lunges don’t need any equipment, but you can add hand weights to improve resistance or use a chair or wall for stability. Start with one foot forward and one foot back, feet pointing forward and about 2-3 feet apart, for a standing lunge. On your back foot, you should be up on your toes. Bend your knees and slowly lower yourself, keeping your weight equally distributed on both sides, until your back knee is a few inches above the floor and your front thigh is parallel to the floor, while keeping your upper body straight.
The chair dip engages the core muscles while still working the triceps muscles in your upper arms. Sit on the chair’s seat’s side. Extend your thighs, keeping your feet hip-width apart and your toes on the ground. Grab the seat’s sides with your hands, raise yourself up a bit, and roll forward until your buttocks clear the seat’s edge. Lower your body slowly until your elbows are bent at a 45-90 degree angle.
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