Simple Exercises Guide That Exercises Whole Bady

This guide is divided into two parts, upper body exercise and lower body exercise. I think before you do exercises, you need comfortable clothes and shoes , a chair or a stool.

1. Upper Body Exercises
Exercises Waist, Shoulder, Back. The muscles of the core – the abdomen, chest and back stabilize the rest of the body. We could think of our core as a strong column that links the upper and lower body.

Time Required
Do each exercise 8 to 10 times, gradually increasing the repetitions as you progress.

Chest Exercise
Sit with arms crossed at chest level. Press strongly inwards several times. Repeat at eye and waist levels.

Waist Exercise
Do both the exercises to firm your waist.

• Waist exercise 1

Interlock fingers above head. Bend from side to side with small, successive movements.

• Waist exercise 2

Interlock fingers above head, twist to side and lower elbow towards the knee. Bend gradually, slowly return to the starting position and repeat for the other side.

Abs Exercise
Lie on your back, keep your feet flat on the floor, and bend your knees. Breathe out and curl up, bringing your arms in front. Just raise your shoulders off the floor while doing this. Hold in this position for two seconds and repeat. As you get fitter, build up to five seconds.

Back Exercise

Here is a set of five exercises to keep your back strong and supple. Maintain a good posture throughout these exercises. Lie flat on your stomach with your hands stretched out in front of you, palms facing the floor. This is the starting position for the first two back exercises.

• Back exercise 1

Lift your right arm and left leg a few centimeters off the floor, while looking up. Try and get the upper arm and thigh off the floor as you progress. Slowly return to the starting position and repeat with the other arm and leg.

• Back exercise 2

Tighten your buttocks and lift both your arms and legs off the floor simultaneously. Always finish back exercises by curling into a ball.

Shoulder Exercise and Upper Back Exercise
Lie flat on your stomach with your hands interlocked on the buttocks. Lift your head and shoulders off the floor as you pull your hands downwards. Slowly return to starting position and repeat.

Cool Down
To help release your back after these strong exercises, let your knees roll from side to side so that the twist comes from the waist. Lie on your side. Stretch out one arm and place the other arm on your waist. Lift both legs together and hold for three seconds. Repeat on the other side.

2. Lower Body Exercises

Why make lower body exercises workout ?

Because of genetics, women tend to gain weight from waist down, while men gain weight in the abdominal region. Fat is less active metabolically in the lower body than in our upper body. The best way to burn fat, no matter where it is, is to make the body burn it as fuel. Isolated exercises may tone, shape and build muscle in the target areas, but they do little about the fat. Thirty minutes of aerobic exercise three times a week would help burn the fat and provide health benefits. Working out for 10 minutes 3 times a day provides almost the same health benefits as one 30-minute exercise routine. But – the amount of fat burnt is not the same. This is because when you are engaged in aerobic exercise, the body burns glycogen (sugar) in the first 10 to 15 minutes for fuel. It is only after this that the body tends to burn fat. This is especially important if you are trying to lose fat in the bottom. Choosing an aerobic exercise that uses the gluteus (the primary muscle of the buttocks) tones and stretches these muscles. Such aerobic activity would include walking, jogging, cycling, swimming, or using the treadmill. You could also try running, climbing stairs and walking uphill. Doing exercises that involve the entire range of muscles in the lower body is more efficient than target-specific exercises. Combine aerobic exercise with exercises that concentrate on the lower part of the body like the squat and the lunge. Also consider a fun alternative, like dancing.

Squat and Lunge

Time Required :
For beginners, do two sets of the first 3 exercises, each 10 times. As your endurance improves, increase the sets from 2 to 3 and the repetitions from 10 to 15. Later, add free-weights or dumbbells to improve your workout.

Wide Squat Exercises:
Stand straight with your feet apart, a little beyond the shoulder width, toes pointed slightly outward and arms stretched forward. Lean the upper body forward a bit, lower the buttocks as if trying to sit on a chair. Do not go further than the knee level. Take care that the knees do not flex forward beyond the toe line.

Narrow Squat Exercises:
Stand straight with your feet shoulder-width apart, toes pointing straight ahead, and arms stretched forward. Do the same squat movement as in the wide squat.

Stationary Lunge Exercises:
Stand straight with one foot a large step in front of the other and hands on your hips. Bend your knees until the back knee is about 5 centimeters above the floor. Keep your upper body erect and do not let the front knee go beyond the toe line. Straighten, reverse the position for opposite leg and repeat.

Advanced Level

• Squat Exercises

While performing the wide or narrow squat, lift one leg slightly outward on the upward movement. Repeat with the other leg. Use a stationary object to maintain your balance, but avoid putting your weight on it. If this is stressful, add heavier hand-held weights to advance your workout.

• Lunge Exercises

Stand with your feet shoulder width apart. Step forward with one leg, landing heel first. Simultaneously, slowly bend both knees and lower your body until the back knee is about 5 centimeters above the floor. Keep your upper body erect and do not let the front knee go beyond the toe line. Return to the upright position by using a scissors kick to bring the front leg back to the starting spot. Reverse the position for opposite leg and repeat.

• Variation Exercises

Stand with your feet shoulder width apart. Take a large step moving one leg to the side. Land with the toe pointed slightly inward. Lean the upper body forward a bit, keeping the other leg straight. Hold for a moment. Return to the upright position by using a scissors kick to bring the front leg back to the starting spot. Reverse the position for opposite leg and repeat.

Benefits
Strengthen and tone the backside. Trims excess fat off the hips and thighs.

If you believe that there is no need for whole body exercise, you can choose according to their own physical condition, upper body or lower body exercise training.