You don't need a gym to burn fat and get fit.
Don’t have the time or money to join a gym? That’s OK, because exercising outdoors is the new big thing. Fitness coach Thétis Guimbioko has come up with five easy exercises you can do using what’s around you.
On the ground
Squats are a great way to strengthen your thighs and buttocks. Start in a standing position, with shoulders broad and back straight, feet at waist width and toes aiming slightly towards the outside. With your body weight on your heels, bend your knees and lower your body, making sure your knees do not pass your toes, until your legs form a 90-degree angle. Do five sets of 10 reps with a 30-second rest in between.
Squats are a great way to strengthen your thighs and buttocks. Start in a standing position, with shoulders broad and back straight, feet at waist width and toes aiming slightly towards the outside. With your body weight on your heels, bend your knees and lower your body, making sure your knees do not pass your toes, until your legs form a 90-degree angle. Do five sets of 10 reps with a 30-second rest in between.
On a chair
This exercise is normally done standing up, but starting in a seated position is an alternative for beginners. While sitting in a chair, the goal is to work the oblique abdominal muscles. Place your hands behind your head and keep your knees at a 90-degree angle. Rotate your upper body to the left and then return to the middle before rotating to the right. Continue these rotations, at a comfortable rhythm for you, for three to five minutes. Inhale on one side and exhale on the other. This is an ideal exercise to slim the waist.
This exercise is normally done standing up, but starting in a seated position is an alternative for beginners. While sitting in a chair, the goal is to work the oblique abdominal muscles. Place your hands behind your head and keep your knees at a 90-degree angle. Rotate your upper body to the left and then return to the middle before rotating to the right. Continue these rotations, at a comfortable rhythm for you, for three to five minutes. Inhale on one side and exhale on the other. This is an ideal exercise to slim the waist.
On a bench
The starting position for this exercise will have your hands holding the bench behind you and supporting your body, straight and extended, at a 45-degree angle to the ground. Basically this is a mix of a reverse pushup and a dip. You’ll want to lower your body until you touch the bench and then push yourself back up. There’s no better way to strengthen the muscles on the back of your arm. Do five sets of 20 reps with a 30-second break in between.
The starting position for this exercise will have your hands holding the bench behind you and supporting your body, straight and extended, at a 45-degree angle to the ground. Basically this is a mix of a reverse pushup and a dip. You’ll want to lower your body until you touch the bench and then push yourself back up. There’s no better way to strengthen the muscles on the back of your arm. Do five sets of 20 reps with a 30-second break in between.
Against a fence
If pushups are too difficult for you, this exercise using a fence is a great alternative. Lean into the fence at a 45-degree angle, in basic pushup position. Make sure your hands are holding the fence at shoulder height and then lower yourself until your chest touches it. Exhale on the way down and then inhale as you push yourself back up. Take care to keep your body straight throughout. Do five sets of 20 reps with a 30-second rest in between. Perfect for working the shoulders and arms.
If pushups are too difficult for you, this exercise using a fence is a great alternative. Lean into the fence at a 45-degree angle, in basic pushup position. Make sure your hands are holding the fence at shoulder height and then lower yourself until your chest touches it. Exhale on the way down and then inhale as you push yourself back up. Take care to keep your body straight throughout. Do five sets of 20 reps with a 30-second rest in between. Perfect for working the shoulders and arms.
In a stairwell
One of the best cardio exercises you can easily do is climbing stairs. Quick bursts up a set of stairs will burn calories and tone your buttocks, thighs and calves. Find a staircase that’s not too long and, keeping your body as upright as possible, race up and then turn around and come back down. Do five sets of five with a break in between sets that lasts as long as the activity itself. – AFP Relaxnews
One of the best cardio exercises you can easily do is climbing stairs. Quick bursts up a set of stairs will burn calories and tone your buttocks, thighs and calves. Find a staircase that’s not too long and, keeping your body as upright as possible, race up and then turn around and come back down. Do five sets of five with a break in between sets that lasts as long as the activity itself. – AFP Relaxnews
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