Fitness for Couch Potatoes (cont.)
Benefits: Stretches and lengthens torso, stretches back of legs, strengthens abs.
Kick, Kick, Kick
Exercise: Right foot flexed, bend your knee and try to kick your rear three times (kick, kick, kick, and down). Do the other side.
Benefits: Tones buttocks and hamstring muscles.
Exercise: Try to lift your body from the floor using your abs, supported by forearms and toes.
Benefits: Strengthens abs and upper body.
Exercise: Use your arms to push up. Hold briefly, and come down.
Benefits: Strengthens arms and lower back.
Exercise: Inhale to prepare, then exhale as you lift your head and upper shoulders. Feel the abs, and keep your lower back to the floor.
Variation: Add a twist to each side.
Benefits: Strengthens abs.
Exercise: Lift your hips off the floor; hold the position for a moment. Then slowly lower hips, one vertebra at a time.
Benefits: Lengthens spine, releases tension from lower back.
Finally, says Jeff Ball, author of Get Fit While You Sit, remember that even workouts at home need to be done properly. He offers these guidelines to help you get the most out of your TV workout:
Now, where did I put that TV Guide?
SOURCES: Bob Prichard, director, Somax Sports, Tiburon, Calif. Shari Feuz, exercise advisor, International Council on Active Aging, Vancouver. Mare Petras, author, Fitness Simply. Linda Buch, author, The Commercial Break Workout. Pat Woellert, fitness instructor, University Fitness, University of Cincinnati, Ohio. Lynne Brick, owner, Brick Bodies, Baltimore. Jeff Ball, author, Get Fit While You Sit. News release, American Physical Therapy Association. WebMD Feature: "Watching TV Instead of Your Waistline?" by Jennifer Warner, published April 8, 2003.
Originally published August 19, 2004.
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