1. Q: How can I prevent my digestion from slowing down and getting clogged up?
EXERCISE: Seated Spinal Twist: Sit on a yoga mat with your legs straight in front of you with your toes flexed. Bend your right knee and place your right foot on the outside of your left leg just below the knee. Place your right hand behind you on the mat and your left elbow against the outside of your right knee, keeping your fingers pointing straight up. Press into the right knee with your left elbow and twist. Look over your left shoulder. Hold for one minute, allowing the twist to deepen with each exhale. Switch sides.
2. Q: How can I get more toned arms?
EXERCISE: Lunge Dip with Biceps Curl: 1. Stand with your feet parallel, hip distance apart, holding a dumbbell in each hand, palms facing forward. 2. Step back with your right leg and dip into a lunge: Bend your left knee until your thigh is parallel to the ground. As you dip, bend your elbows and curl the dumbbells up toward your shoulders. Pause, then slowly lower the weights as you return to starting position. Do two sets of 15 reps.
3. Q: Am I ever going to get a flat stomach?
EXERCISE: Tuck-in Plank: 1. Come onto all fours and move into the top of a push-up position: arms straight, hands directly beneath your shoulders with fingers spread on the mat, feet straight out behind you, balancing on your toes with your hips low, and back fl at. Make sure your weight is evenly distributed between your hands and feet. 2. Using your abdominal muscles, pull your right knee toward your chest, bringing it in as close as possible. Repeat with the left knee. Alternate right and left 12 times.
4. Q: How do I improve my muscle tone?
EXERCISE: Rear Leg Lift: 1. Stand about a foot behind the back of a chair, then lean forward and rest your palms on the seat of the chair. 2. Bend your right leg slightly and, squeezing your butt, raise your left leg up until it’s parallel to the ground. Pause, then release. Continue to lift and lower. Do two sets of eight then switch sides. As you lift, concentrate on contracting the muscle and lifting your thigh slowly instead of rapidly swinging your leg up and down.
5. Q: How can I get my energy back?
EXERCISE: Half-Shoulder Stand: 1. Lie flat on the floor with your head about a foot in front of a chair. Bend your knees and raise them above your abdomen. Place your hands on your lower back for support and press the backs of your upper arms into the floor. Curl your back, rock your body backward, and draw your feet overhead and straighten your legs. 2. Slowly lower your straight legs and place your toes at the edge of the chair’s seat, and flex your feet. Press your heels toward the chair back. You should feel a stretch through your back and legs. Breathe steadily, holding for one to three minutes.
6. Q: What exercises can keep me from losing flexibility as I age?
EXERCISE: Shoulder Stretch & Chest Opener: 1. Kneel down (put a towel under your knees for padding, if necessary) and sit on your heels. Look forward and keep your chin in a neutral position (not jutting forward or down) with your spine and head in a straight line. Reach behind your back and clasp your hands. Open your chest by pulling your shoulder blades together and down (don’t let your shoulders creep up toward your ears). Lift your arms a couple of inches from your hips without leaning over or hunching and hold for 20 to 30 seconds. Repeat several times throughout the day
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