I like to change up my exercise routines – in general, the treadmill is the one piece of cardio equipment that I use day in and day out. As for the toning and flexibility exercises and weight training, I try to shake that workout up every 4 to 6 weeks. This helps me keep from getting bored with my workout and I like the challenge that it brings to my muscles. So here are my top five exercises for this month in no particular order:
- Bicycle crunches – we’ve talked about these before, you lie on your back on the floor or on a mat, you put your fingertips to the side of your head and bend your knees at a 45 degree angle and you alternate your crunches by pulling your left leg up and pointing your right elbow at it and then switch to right knee and left elbow – your legs move like the pumping of pedals on a bike
- Lumbar stretch – you need an exercise ball for this one, you lie on your back and put your feet up on the ball and then stretch your body upwards so that you are resting on your shoulders, your body should be at a diagonal angle and you’ll feel tightness in your lower back – hold this position for 1 minute and then relax
- Ball Squats – Again, you’ll need an exercise ball for this one, find a clear spot on the wall and put your exercise ball against it and lean back against it – slowly bend your knees and lower yourself as though you are trying to sit in the chair – the ball provides you with support and then you return to the standing position, you will feel tightness in your thighs and buttocks
- Walking Lunges – Stand straight with your feet spread apart and even with your shoulders, take a step forward into a lunging position and then stand, switch to the other leg and lunge forward. You can use your arms for balance – you’ll feel a lot of heat building up in your thighs and you should take ten lunging strides for each leg
- Three-Way Curls – The three way bicep curls require some cans from your pantry or a set of hand weights – go for 10 pounds or so. Begin with your arms pointing straight down and curl upwards and hold when your elbows are at 90 degrees and then down again, repeat 10 times, at the 10th time, begin a set of 10 repetitions with your elbows at 90 degrees and lifting the weights to your shoulders, after the 10th repetition, straighten your arms out and do 10 repetitions of curling all the way to the shoulder, this strengthens all parts of the bicep and upper arm
What are your favorite exercises this month?
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