Exercise is an important part in our lives, staying in shape is one way to increase your life expectancy, beside all other kinds of exercises, weight bearing exercises are also important, it can help you increase muscle mass and bone density as you grew older.
When it comes to exercising, most of us have learned what to do, but the problem is where and when to get the job done, with a busy lifestyle, making time for exercise becomes more challenge.
Speaking of weight bearing exercises, don’t think they are just for bodybuilders, its actually for everybody.
As you grew older, especially for women, once you hit the age of forty, you begin to lose muscle mass, bone loss becomes a problem. Because of your body is in need of calcium in which it can rob it from your bones, thus building muscles are not only increases their mass but also your strength.
Here are five easy toning exercises that can get done anywhere – no matter you are at home, or at the office, or on vacation, you can do these easy yet extremely effective exercises, do it whenever you have time.
1. Reverse Lunges, Lunges Work the Quadriceps Muscles
This can be hard for people who has knee problems, a reverse lunge still tones the right muscle groups but with less pressure on the knee.
Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.
From this position lower yourself down until the back knee almost touches the floor, hold for a count of two and return to starting position.
2. The Bridge Butt Lift
It sounds like a plastic surgery technique but it is an easy way to tone your buttocks.
Lay down with feet flat on the floor, legs shoulder width apart, place your hands, palm side down on either side of your body, pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.
3. Push Ups
You might already know this is a classic toning exercise that works all areas of the arms plus the chest muscles.
If you feel uncomfortable or not strong enough to perform a pushup on your toes, lower your body to your knees, just be sure your arms are tucked into the body and your back straight as you lower and lift your body.
4. Crunches Abdominal Muscles can be Worked Everyday to Build Strength and Muscle Tone
Lying on the floor in sit up position, lace your fingers behind your head, squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor, hold for two to five counts and return to starting position.
5. Squats Work the Butt, the Hamstring Muscles and the Quadriceps
If you are not sure the proper form, you can use a chair.
Stand with feet shoulder width apart and feet firmly planted, and then push your butt back as if you were preparing to sit in a chair, keep your abs tight and your upper body straight.
Once you reach chair level stop and hold the position for a count of two to five and then release. At the lowest point, place all of your weight on your heels for balance and maximum toning.
Above these five easy an simple exercise can be done whenever you have time.
The best thing about exercise is that its effects are cumulative even five or ten minutes at a time will work to your advantage.