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STAYING FIT IN A HECTIC WORLD
By Kami Griffin
Let’s face it, after a busy day of working and chasing after your
kids, the last thing on your mind is exercise. But fitness is crucial
for the WAHM, to give you strength and energy to keep up with all of
your daily challenges. While there are no quick fixes, proper diet and
exercise will make you look and feel your best, every day! Here are
some basic exercises for shaping and toning your body. Most of these
exercises can be done at home, and don’t require fancy equipment or
lots of money. Consult a Doctor before beginning any exercise program,
and remember: it takes approximately 6 to 8 weeks to see real results,
so plan ahead! Before starting out, make sure to have on comfortable
exercise clothes, a mat, a towel, and plenty of water to drink.
Thighs (Squats)
Get in a comfortable upright stance with your feet shoulder width
apart. Your toes should be either pointed straight ahead or slightly
outward, never inward or knee strain will result).
2. Focus your vision straight ahead. Do not tilt your head backwards
or raise your eyes in your head as this will disrupt your balance.
3. Place the barbell squarely on your traps and shoulders (not the
neck) and grip the bar comfortably with your hands slightly wider than
your shoulders.
4. Keeping your heels planted firmly on the floor, inhale and move
your butt back and downward. Do not start by bending the knees.
5. Continue downward, by bending the knees, but be careful not to
allow your knees to move forward. This will save you stress on your
knees.
6. When the thighs reach parallel, begin exhaling and return to the
starting position. There should be no sideways movement, especially in
the knee or hip area.
Abs (For upper and lower belly, crunches)
Start Position: Basic Crunch
Lie on your back with your knees bent and your feet resting flat on
the floor. Your neck and head should be relaxed with your hands at the
sides of your head.
The Movement
Using your upper abs, curl your upper torso so your shoulder blades
lift off the floor. As you curl up using your abs, your sternum (chest
bone) should be aimed toward your bellybutton. At the top, contract
the abs intensely and then slowly lower your torso, lightly touching
your shoulder blades to the floor. Repeat.
Arms (Basic stretching and toning movement; use light weights as
desired)
Bend one arm at the elbow and let it drop easily to the mat. Do the
same exercise with the other arm. Take a deep breath and exhale slowly
through your mouth. This also works your back, and is good for your
spine!
Cardio (For endurance and fat burning)
Top 10 Cardio exercises: Running, Walking, Cross Country Skiing,
Biking, Swimming, Step-Aerobics, Rowing, Handball, Rock Climbing, and
Elliptical Trainers. Most of these activities can be done in a gym, at
home, or outside. While some require special equipment, others (like
walking and running) simply require a good pair of shoes.
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