Getting in better shape does not have to take up all your free time. There are many ways to get moving from the comfort of your own home. From yoga to pilates to strength training- putting on a little muscle and losing a little fat can be fun and worked into a busy schedule. In this article we examine several routines and a video that can help you make small changes that can have a lasting impact.
Yoga Routine: 30 min
Begin with 2 rotations of Sun Salutations
Tree Pose (breath through your nose and try to hold each side for 15 seconds, if you are having trouble keeping your balance use a chair or wall to gain stability)
Then coming down to the mat lay in Savasana or Corpse Pose
Next do about 5 legs lifts keeping your legs as straight as possible and bringings your legs up to 90 degrees. As you exhale use your breath and engage your core to lower the legs slowly to the mat.
Next try Plow (if you can’t keep your legs straight, that’s ok to let your knees come closer to your ears)
Then coming out of Plow return to Corpse Pose
From Corpse slowly rise up to sitting and flow into Sitting Forward Bend
Next pull one leg into Head to Knee Pose (repeat both sides)
Then bend one leg over the other into seated Half Lord of the Fishes (both sides)
Finally relax into Corpse Pose and relax as you listen your breath…..
Home Strength Routine:
Complete one set of each exercise and then moving directly onto the next exercise.
20 body weight squats
10 push ups
20 walking lunges
10 dumbbell rows (using a gallon milk jug)
15 second plank
30 jumping Jacks
Repeat for 3 rounds
There are many great ways to get moving. Hopefully this article will be helpful to get you started down the path to fitness. If you have any questions or concerns please consult one of our knowledgeable therapists at Starting Line Physical Therapy.