Hello, everyone! Welcome back to another installment of “Finding Fitness.” Today we are going to be working through a couple of easy exercises to help you gain strength and assist with everyday work and life.
Every strength-training session should be followed up with some good rest and relaxation, so make sure you set aside time for hydration and stretching/healing to take place.
When beginning a strength exercise, it is always good to start with your larger muscle groups and move down from there. We are going to start with a leg movement that primarily targets the glutes.
To begin, lay flat on your back and bend your knees up to the ceiling all while keeping your feet flat on the floor. Next, press down into the ground and use your glutes to thrust your hips up. You can help balance yourself by placing your arms flat and palms facing down at your sides. Then bring your glutes back to the floor and pause for a moment before resuming the exercise. To add some difficulty, place something of weight on your groin and press it up. I would aim for four sets of eight reps on this exercise.
From here, flip onto your belly and lay flat. Placing your hands palm down and touching your thumbs and fingers, make a triangle. Next, either raise onto your toes (or knees, if toes are too difficult) and extend your arms out, pressing your body away from the floor. You should feel the work in your pecs and your triceps. Following the lock out of your elbows lower yourself back to the floor and repeat the exercise. I would aim for four sets of eight reps on this exercise.
Finally, roll back onto your back and tuck your hands beneath your tailbone, propping your butt up a bit beneath you. This ab exercise involves keeping your knees straight as you lift your legs up, keeping your core tight and engaged throughout the movement. Once the soles of your feet are parallel with the ground, lower your legs back to the floor, trying your best to keep them from touching the floor between each rep. With this exercise, I would aim for four sets of 10 reps. To make it easier, bend your knees as needed to make sure your abs are taking the work.
That wraps up this week’s “Finding Fitness.” I love bringing exercises into people’s homes and showing others that a workout doesn’t have to be this intense hour-long excursion. Next week we will be jumping into some stretches and recovery you can do from the comfort of your home.
If you are looking for extra workout motivation, please feel free to follow my Instagram (@evouzumaki) and don’t be afraid to message me. I am always willing to help. Have a great week everyone and never give up!