Do you dread exercising? Maybe not dread, but you talk yourself out of it more often than not? No worries! Did you know you can feel energized and tension-free in just three minutes? Yes, three minutes. The following exercises are designed specifically for people who HATE to exercise. All you have to do is stand up and try.
To strengthen and tone your muscles, do this workout every other day for two weeks.
Note: When doing floor exercises make sure you are on the carpet or lay out a large towel or yoga mat. If you have a hard time with balance do these exercises next to a sturdy wall for support. Always make sure you are well hydrated before you begin. And always talk to your doctor before beginning an exercise program.
Benefit: Loosens hips and lower back
How to do them: Bring your feet together, toes lined up and your hands on your waist. With your hands on your hips, move your hips in a circle five times in each direction. Pretend there is a string elongating your spine and keeping your head upright. The goal is to make as wide a circle as you can with your hips. Don’t hold your breath, keep inhaling and exhaling for all 10 circles.
Reach and Tap
Benefit: This is great cardio exercise and it tones your arms and legs
How to do them: While standing, step your right foot in front of you and tap the floor with your heel, while simultaneously lifting your left hand up as high as you can with your palm facing in (like a ballerina). Then switch sides. Go back and forth 10 times. Variation: Step your foot to the side and tap the floor with your toe.
Benefit: Strengthens and tones your thighs
How to do them: While standing, bring your right knee up (ideally waist high) and gently tap it with your hand before bringing it back down. Do this 25 times and then switch to your left leg.
Benefit: Firms and strengthens your arms & shoulders
How to do them: While standing, lift your arms straight out to the side (creating a T shape with your body) and then bend your arms into right angles, so that your elbows are in line with your shoulders and your hands are in line with your elbows, palms facing forward. While leaving your arms in that position, bring your hands down forward (now they are in line with your elbows) and then bring your hands back to the original position above your elbows. Repeat for 30 seconds. If you would like to work with balance do this up on your toes. Resist shrugging your shoulders. Keep your spine elongated and your face relaxed.
Benefit: Tones stomach, quadriceps (thighs), and arms
How to do them: Lie flat on your back with your neck relaxed on the ground. Lift your knees all the way up, so your knees are in line with your hips and your feet are relaxed in the air. Put your hands on the front of your thighs and use your arm strength to press into your thighs as hard as you can for 30 seconds without allowing your legs to move. Pull your stomach in and engage your ab muscles the entire time, and drive your knees back towards your chest to create resistance.
See These Exercises in Action
Need more info? Watch me demonstrate these exercises and other easy moves in my short, how-to video: Easy 3-Minute Workout You Can Do Anywhere