Don’t have time to go to the gym this holiday season? Or maybe you just don’t want to. Here are some workouts that can be done around the Christmas Tree. I’ve even included pics to show you how to do them!
1. Superman:
Lie on your stomach with your toes flat on the floor, and your chin resting on the floor. Now, stretch your arms in front of you as far as you can. Take a deep breath in, and lift your chest, arms, legs and thighs off the floor. If this seems too difficult, raise your upper body, rest, then raise your lower body.
2. Plank:
Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor. Position your elbows directly underneath your shoulders and look straight toward the floor. Your body should form a perfectly straight line from the crown of your head to your heels. You can also do this pose in a regular push-up position.
3. Sit-ups:
Lie down on your back. Bend your legs and place feet firmly on the ground to stabilize your lower body. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck. Curl your upper body all the way up toward your knees.
4. Calf Raises:
Exercises don't come much simpler than the calf raise. Stand up straight, then push through the balls of your feet and raise your heels until you are standing on your toes. Then lower slowly back to the start.
5. High Knees:
Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace … or at the pace that is exactly right for you.
6. Jump Jacks:
Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Do your knees bother you? Try the “Step-Out Jack” pictured here:
7. Lunges:
Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
8. Squats:
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Sit back and down like you're sitting into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.
9. Wall Push-Ups:
Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder width apart. Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion.
10. Bridge:
I think this is my favorite! Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down.
And remember, you don’t have to do all of them every day (although if you do, I’m guessing you’ll see a big difference!). I like to say “small hinges swing big doors”. Adding just a few minutes of exercise a day will make a big difference overall! Which one do you want to try to do daily?
As with any exercise program, check with your doctor for the best recommendations for you!
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Happy Holidays!!!