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No time for sports? In fact, you can take care of your body without interrupting your daily routine. Here are some useful exercises for you.
In his book1 sports trainer Lucille Woodward offers many exercises that allow you to take care of your figure. Not only to keep it in good shape, but also to correct deficiencies, taking into account age, metabolism, and also which muscles we want to strengthen. We have selected for you a few exercises that you can do every day after waking up, in the shower, at work and even in transport.
In the morning in bed
Stretch
When you wake up, exercise your deep back muscles. Lying on your back, stretch and put your hands along the body. Take a deep breath and stretch. Pull your legs as hard as you can, as if someone is holding your feet. Stretch your arms, pulling your shoulders down, as if you want to straighten the back of your head. Pull your head as if an imaginary rope was pulling the top of your head.
Hold this state for 10 seconds and then relax as you exhale. Repeat three times. This exercise will help you not only wake up your muscles, but also strengthen the muscles of the body. And you will definitely get out of bed “on the wrong foot.”
In the bathroom
Stand on your tiptoes
Great habit for every day. Take a toothbrush and instead of standing relaxed in front of a mirror for two or three minutes, start strengthening your calves and abs. Without leaning on the sink, rise to the tips of your toes, and then lower yourself to a full foot. Repeat 30 times. This exercise requires tension in the calf muscles, thighs, buttocks, and especially the abs – this is necessary to maintain balance.
If you can’t, lean on the sink with one hand from time to time to regain your balance. Gradually you will feel better. This exercise also helps with cellulite as it re-circulates blood in the veins. An excellent practice for pregnant women and all those who suffer from heavy legs.
In transport
Strengthen your muscles
In public transport, try to stand without holding on. To do this, place your feet flat on the floor, hip-width or slightly wider (unless, of course, there is space and it is not very noticeable). Tighten your legs and firmly rest them on the ground. Pull your belly button in as if you want to reach your spine with it (this is called “abs activation”).
Without stopping breathing, let go of what you are holding on to. Your legs and abs will begin to move to the rhythm of the bus or subway car. Continue training for 3-4 stops, and in two weeks you will see how your muscles have strengthened.
At work
Download the press
This exercise can be done completely unnoticed by others. (And then show it off to your friends—success is guaranteed.) So, sit firmly in your chair. The sitting bones (small “pointed” bones under the buttocks) should be in good contact with the seat. Place your feet flat on the floor, put your forearms and elbows on the table in front of you, lower your shoulders.
In this position, tighten the muscles of the perineum (as if you were trying to hold back the urge to pee). Take a deep breath and inflate your stomach, then as you exhale, lean your hands and forearms as hard as you can on the table, as if you want it to collapse under your weight. The back should remain straight and the muscles of the perineum tense. At the end of the exhalation, restore normal breathing and relax your hands. Repeat as many times as you like.
Pay attention to your feelings. Do you feel trembling and strong tension around the entire circumference of the waist and especially in the navel area? Good! This tenses the transverse muscle, located in the depths of the press. It is she who is responsible for a slender waist, a straight and strong back. You can do this exercise as many times as you like: don’t stop yourself! But even two or three times a day will bring noticeable results.
Evening at home
Strengthen your buttocks
Do you know that vegetables are good for health? Here’s another proof for you. When you stand and peel carrots, potatoes or zucchini, lean your stomach on the desktop. Raise your right leg and place your left leg firmly on the ground. Swing your right leg up and down, without swinging, controlling the rise and fall of the leg.
Do not put your foot on the ground and do not arch your back: even if the leg rises just a little, this is already good. After 15 seconds, you will feel how the muscles of the buttocks work. Hold for 30 seconds, then repeat the exercise with the other leg.
Before bedtime
1. Breathe deeply
Deep breathing engages the transverse abdominis, the deep part of the press. By controlling the breath and stretching the inhalation and exhalation, we start the process of falling asleep. Lie comfortably on your back. Put your hands on your stomach, interlace your fingers at the navel. Take a deep breath, inflate your stomach – the navel will rise. Breathe in as much air as possible.
Feel your arms expand. Then exhale through your nose or mouth for as long as possible, completely emptying your lungs of air. Feel the hands coming together again. Take three deep breaths, then turn off the light. You will sleep like a baby.
2. Make a half bridge
Lie on your back, place your feet next to your buttocks and rest your feet on the mattress. Stretch your arms along the body, palms to the ceiling. Breathe in. Exhaling, gently lean on your heels and bend your back, lifting first the tailbone, then the lower back, back and ribs. Breathe normally and try to hold for 10 seconds.
As you exhale, lower your back, vertebra by vertebrae, onto the mattress. First the ribs, then the back, the lower back, and finally the pelvis. You should feel tension in your buttocks and a stretch in your spine. Repeat the exercise five times.
1 Lucile Woodward “Dream Figure: Little Tricks” (“Une silhouette de rêve, c’est malin”, Leduc’s éditions, 2013).