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Below you'll find 5 simple muscle-toning exercises you can do anywhere -- at home, in your office, on the road. Take your time to get the feel of each exercise. Do eight to 15 repetitions of each. If that's too easy, you can do another set. (For the wall-sit, start by holding the move for 20 to 30 seconds, and then increase the amount of time as you get stronger.) Do each move slowly, steadily, and consistently. Don't overdo it at the beginning. It's better to start slow and build up to more repetitions or sets. That way you'll avoid becoming sore. 1. Abdominal crunches Step A Lie on your back with your knees slightly bent and your lower back as flat against the floor as possible. Tuck your hands behind your head, fingers touching, and elbows pointing out. Step B Slowly curl your shoulders up until your upper body is about a quarter of the way toward your knees. Use your abdominal muscles. Take care not to pull on your neck with your hands. Keep your eyes focused on the ceiling. Steadily lower yourself back to the floor. 2. Dry Swimming Lie on your stomach, your arms extended in front of you. Keeping your hips on the floor, lift your right arm and left leg at the same time. Hold for a count of three. Return to resting position. Repeat with the left arm and right leg. 3a. Push-ups Step A Lie facedown, with your hands on the floor, pointing forward, directly under your shoulders. Your feet should be resting on your toes. Straighten your arms as you push your entire body off the floor. Make sure that your back and legs are straight, and that you're not bending at the waist. Step B Then lower yourself back down until your nose almost touches the floor. Keep your elbows tucked in against your body. 3b. Modified Push-ups Step A If you're having trouble, push off with your knees instead of your toes. Step B Then lower yourself back down until your nose almost touches the floor. Keep your elbows tucked in against your body. 4. Wall Sit Back up to a wall, placing your feet shoulder-width apart and your heels about a foot and a half from the wall. Slowly slide down the wall until your legs are almost at a 90-degree angle -- as if you are sitting in an imaginary chair. Hold that position for a count of five. Then straighten up again. 5. Kneeling leg curl Step A Start on your elbows and knees, hands and forearms flat on the floor in front of you. Extend your left leg straight back, pointing your toe down. Step B Raise your left foot until your leg forms a 90-degree angle. Relax your neck and shoulders as you hold the pose for the count of five. Return to starting position, then repeat the exercise with your right leg. |
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