Crunched for time fitness

The summers over and for many of us, our thoughts will turn to getting back into shape after the summer holidays. The number one problem facing many people is lack of time. With full work schedules, household chores, kids homework and extra curricular activities there is often little time or energy left for keeping fit. The good news is that with some careful planning and a little commitment we can make fitness happen! For those with busy schedules, convenience becomes very important. Having some versatile, basic fitness equipment around the house is the answer for those with demanding schedules.

The following is a list of equipment to have at home that will help keep your fitness program on track!

Fitness Mat

Swiss Exercise Ball

Dumbells

Exertube (Rubber Tubing)

Body Bar

Here is a sample workout that can be done 2-3 times per week to keep you strong and healthy. Try 2-3 sets of 8–15 repetitions.

 

Lunges:  This is a great lower body exercise that will work the leg muscles and really help to shape your buttocks. Standing tall with one foot in front of the other (feet hip distance apart). Engage your core muscles by gently drawing the naval towards the spine. Bend both knees and the front hip as you reach the back knee towards the floor. Keep the knee of the forward leg directly in line with the 2nd toe and avoid letting it go too far forward over the toes, (keep a 90 degree angle). To engage the buttocks more, keep your weight pressing through the heel of the front foot. To increase the level of difficulty, hold dumbells by your sides or place a body bar across your shoulders

Chest Press:    Lying face-up on a Swiss Ball with your head and shoulders supported, engage your core muscles (naval to spine) and squeeze the buttocks and hamstrings to keep your pelvis level with the rest of your body. Holding the Body Bar or dumbbells, begin to press arms to the ceiling, feeling the chest and shoulders muscles engage. To increase the level of difficulty, lift one dumbbell at a time using core muscles to stabilize the spine and pelvis.

Back Rowing:   Great for a strong back and good posture, (especially after sitting at a desk or computer all day). Performing the exercise on a Swiss Ball helps to recruit more of the core stabilizers, (deep abdominals and back muscles). Start by kneeling with right hand and right knee on Swiss Ball, left foot is on the floor. Hold a dumbell in your left hand, place your spine in neutral and engage your core. Slowly begin to flex the elbow, reaching it towards the ceiling as you bring the dumbbell in towards the bottom rib Can also be done with Rubber Tubing.

Standing Outer Thigh:  Excellent for strengthening the muscles on the outside of the hips and for improving balance, gait and pelvic stability. Stand with both feet directly on Rubber Tubing or a Flex Band (centre tube or band at mid foot to avoid having it slip). Cross tubing in front of thighs and hold ends of tubing to the sides of your hips. Engage your core muscles, bend supporting knee slightly. Bring opposite leg out to side wall staying upright and keeping your spine and pelvis in neutral.

Swiss Ball Bridge:  Great for strengthening and shaping the buttocks and hamstrings, (hip extensors). Also great for improving muscle balance, as most people have weak hip extensors from sitting at work all day. Lie on the mat with your heels on Swiss ball (knees at a 90 degree angle). Keep your spine and pelvis in neutral throughout the exercise. Engage your core muscles and lift the pelvis off the floor a few inches so you are resting on your shoulder blades. Hold for one breath, then lower pelvis back to floor. To increase intensity of the exercise, hold the pelvis up off the floor a few inches and then lengthen your knees to push the ball out & use your hamstrings to pull the ball back in. Be sure to hold the spine & pelvis in neutral the whole time.

Swiss Ball Crunches:  Works the abdominal muscles, (rectus abdominus and obliques). Lying face up on the Ball with your shoulder blades and spine supported on the ball, hands gently supporting the head. Engage your core muscles and exhale slowly while curling upper body forward. Keep your buttocks and hamstrings engaged to support the pelvis.

 

Debbie Ross is the owner of Ross Pilates and Conditioning. She is a STOTT certified Pilates Instructor, an A.C.E. certified Personal Trainer and Certified Post Rehab Conditioning Specialist and Medical Exercise Specialist.

 

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