During the winter months, it is harder to get out and exercise at the gym. Don’t let snowy days, negative temperatures, and icey roads prevent you from getting the daily exercise your body needs. Below are three great exercises that can improve health from home.
- Front Plank
Starting Position: Lie on your stomach with your elbows close to your sides and directly under your shoulders. Engage your abdominal muscles. Contract your thigh muscles to straighten your legs strongly and flex your ankles.
Upward Phase. Slowly lift your torso and thighs off the floor. Keep your torso and legs rigid. Do not allow any sagging in your ribcage or low back. Avoid hiking your hips into the air or bending the knees. The shoulders should be directly over your elbows through the entire exercise. Try holding this position for 5 seconds or more.
Downward Phase: Keep the torso and legs stiff as you slowly lower your body back towards the floor.
2. Forward Lunge
Starting Position: Stand with your feet together
In preparation to step forward, slowly lift one foot off the floor and find your balance on the standing leg. Hold this position briefly before stepping forward. The raised foot should land on the heel first. Slowly shift your body weight onto the lead foot, placing it firmly on the floor. As you shift your body weight to the lead foot/leg, avoid tilting/swaying the upper body.
As you step forward into the lunge, focus on a downward movement of your hips toward the floor. Lower your body to a comfortable position or until your front thigh becomes parallel with the floor and your shinbone is in a slight forward lean. During the movement, slightly bend forward at your hips. Keep the back straight.
Firmly push off with the front leg, activating both your thighs and butt muscles to return to your upright, starting position.
3. Push- Up
Starting Position: Come to a hands and knees position on the floor with your hands directly under your shoulders; fingers facing forward, and knees under your hips.Reach one leg out and away followed by the other leg, bringing you to plank position (position A). Keep the abdominals/core engaged to brace the torso. Your head should be aligned with your spine and your feet should be together.
Downward Phase: Slowly bend the elbows, lowering your body toward the floor. Keep the torso rigid. Do not allow your low back or ribcage to sag or your hips to hike upward. Try to lower yourself until your chest or chin touch the mat or floor. Your elbows should stay close to the sides of your body.
Upward Phase: Press upward through your arms, straightening the elbows. Keep the torso rigid. Do not allow your low back to sag or your hips to hike upward.
For additional home exercises please visit https://www.acefitness.org/acefit/fitness-programs-article/2863/Top-25-At-Home-Exercises/
To join Knott County Family Healthcare’s weight loss program please visit http://www.kcfh.net/?page_id=104