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reach as high as you can. Switch back and |
vikingsstore
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Easy exercises anyone can to for working out your arms and legs.
Reaches
This is a really simple exercise. Stand up straight http://www.authoritybrownsshop.com/ , and simply reach as high as you can. Switch back and forth between arms. Do about 15 of these.
Push Ups
Like sit ups, push ups have been around a while. Lie on your tummy, and, using your toes to brace yourself, push yourself up with your arms. The trick to this is to keep your back straight. As you come down, make sure the only thing that touches the ground is your nose. Start with 5, increasing as you get better.
Wall Push Ups
Wall push ups are a bit easier than floor push ups. Stand about 12 inches from a wall with your feet apart. Place your hands on the wall and bend your elbows. Now push yourself off the wall, keeping your back straight. Do 5 to 10 of these.
Behind the Back Stretches
This is another simple exercise. Stand up and reach behind your back with both arms, interlocking your hands. Now bend at the waist, and reach your arms up towards your head as far as you can. Hold this for a few seconds, then repeat it 5 times.
Standing Can Lifts
Here's an exercise that you can do with hand weights, or, if you don't have any you can use 2 cans of corn (or the canned food of your choice). While standing, hold one can in each hand. Now lift your arms over your head, and then back to your shoulders. Do this 5 to 10 times.
Sitting Can Lifts
While you still have your cans out, try this exercise. Sit with a can in each hand, arms across each leg, palms up. Now curl one arm at a time toward your chest. Do 5 to 10 of these on each arm.
Windmills
This is another easy exercise. Simply stand with your arms out from your sides. Now make circles with your arms. Try to keep this up for 30 seconds.
Chair Dips
This exercise will really tone those arms. Sit in a firm chair, and put your hands on the front corners of the seat. Slide forward until your bum is no longer on the seat and your arms are holding you up. Now lower yourself as far as you can, then lift yourself back up. This one's a tough one so start with 3, and work up from there.
Get out those shorts! These next exercises will help add tone and shape to your legs, and make them look great!
Wall Sits
For this one, start by standing with your back against a wall and feet apart and about 15 inches from the wall. Lower yourself into a seated position, and hold for 15 to 30 seconds. Return to standing and relax for 30 seconds. This is another hard one, so start with just 3.
Ballet Crunches
This exercise will make you feel like a dancer Stand with your feet comfortably apart, your toes turned slightly outward. Keep your back straight and slowly bend your knees over your toes (Be sure not to extend your knees beyond your toes). Stand straight again, and repeat this 5 to 10 times.
Hamstring Stretches
This exercise will stretch your hamstrings (this is the area behind your leg, above your knee). Start by standing and extend one leg out in front of your other leg (about l0 inches). Now lift your toes and dig your heel into the ground. Keep your back leg slightly bent, and put your hands on the thigh of your back leg for support. Hold this for 10 to 15 seconds. Change legs and repeat 5 to 10 times.
Hamstring Curls
For this exercise, stand up and hold on to a couch or a chair for support. Slowly lift one heel toward your bum, and then put it down. Make sure your other leg is slightly bent, but not locked. Repeat this 12 to 15 times on each leg.
Hamstring Hug
This is another great hamstring exercise. Sit back on your chair or couch and put your hands under your right thigh. Pull your knee toward chest, then extend your leg straight in front of you. Repeat this with your other leg, and do 3 to 5 lifts per leg.
Balancing Leg Lifts
This exercise is tricky, but fun. Stand at the side of a chair or couch, holding on (with your left hand) for balance. Grab your right foot with your right hand (or grab your pant leg if you cannot reach your foot), and pull your foot toward your bum and hold for 10 to 15 seconds. Repeat this two to three times with each leg.
Sitting Heal Raises
This is a great stretch that when done right, feels oh-so good. Just sit on the floor with your legs straight in front of you. Now, pull your toes toward you, as far as they'll go, and hold for 5 seconds. Do this 8 to 10 times.
Sitting Toe Raises
Here's another simple but efficient exercise. Sit on a couch or chair and put both feet flat on the ground. Now, keeping your heels on the ground, lift your toes up as far as they'll go and hold them there for 5 seconds. Repeat this 10 to 15 times.
Thigh Lifts
For this exercise, you can just on the couch. One leg at a time, lift your leg (still bent) up toward your chest as far as it will go, and then back again. Alternate legs, and repeat 10 to 15 times.
Ball Pick Up
You'll need a small ball or toy for this exercise. Sit on a chair with your feet on the ground, and the pillow between your feet. Now slowly lift the pillow with your feet, stretching your legs out in front of you. Put your feet down and repeat this 10 to 15 times.
Sideways Leg Lifts
For this exercise, lie down on your right side, and prop yourself up with your elbows. Your right leg needs to be slightly bent for balance. Now lift your left leg as high as you can, and bring it back down. Do 10 to 15 on each leg.
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