Even if you have a tight schedule, you can still easily meet your weekly workout targets. This article teaches you exercises you can do with just a few minutes to spare and no equipment requirement.
Around-the-World Lunges
Rocky Snyder, CSCS, a personal trainer, said you need to focus on moves that counteract the physical stagnation that comes with sitting down often. He also said around-the-world lunges lengthen the hip, lower back, and leg muscles that stay dormant while sitting and improve the range of motion.
To start this exercise:
● Start standing with feet shoulder-width apart.
● Take a big step forward with your left foot. Next, bend both knees to about degrees, ensuring your weight is equally shared between both legs. Your front knee should be placed directly over your ankle. This is your front lunge. Then, step your left foot back to the center.
● Place your left foot out to the left side and bend the left knee ( your kneecap should be facing forward). Keep the right leg extended straight. This is your side lunge.
● Next, step your left foot behind you so your right leg is in front. That’s your rear lunge. Then, return the left leg to the starting position.
● Repeat the sequence in the other direction using your left leg.
Plank
Carol Mack, DPT, CSCS, a trainer and physical therapist, said the plank pose is great for the back as it stabilizes the muscles in the core, activates, and provides support for your spine. To do this:
● Begin with a push-up position, ensuring your shoulders remain above your wrists.
● Engage your leg muscles, pushing back with your heels while engaging your core muscles.
● Maintain the position while ensuring your shoulders don’t go inward and your back doesn’t sag down.
You can start with 15 to 20 seconds and work your way up to maintaining the position for longer periods.
Squats
Kila Duncan, a National Academy of Sports Medicine (NASM)-certified personal trainer, said squats give you greater mobility in everyday life. To perform this exercise:
● Start with your feet about hip-distance apart.
● Engage your core muscles as you start pressing your hips as if you’re about to sit in a chair, i.e., increasingly placing pressure onto your heels and keeping them flat on the floor.
● Focus on keeping your shoulders pulled back and your back straight.
● Place your knees on the same line as your toes.
● Press into your feet and straighten to come back up.
Conclusion
With consistently tight schedules, it’s easy to think your workout days are over. However, you can choose any of these simple exercises and easily stay in great shape.
