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In 2011, Beyoncé asked an important geopolitical question: Who run the world? To her, and to many women around the world, the answer was clear: In between taking care of their families, being a great significant other, being a reliable, and building a successful career or business, women clearly make the world go round on a daily basis.

But regardless of the countless responsibilities on their plate, women need to keep their exercise time sacred. Staying in optimum shape allows you to pursue all of these goals, while making sure you have energy left over to enjoy life to the fullest.

Achieving long term goals involves breaking them down into smaller targets, and reaching those targets in as little time as possible. This is why we’ve chosen to give you a quick and easy exercise program that even the busiest women can do.

Exercise Paced Quickly

Research has shown that, given adequate exertion of energy and effort, it does not matter how much time is spent on exercise. A 10-minute workout session with the right intensity could already help in achieving fitness goals. There are many different exercises that could be done in short bursts, but if you are just beginning your fitness journey, here are some routines you can start with.

Ab Workouts

Let’s start the program with your core. These exercises can easily be done on any space with a flat and solid surface, such as your bedroom, your living room or even your office floor.

Before we begin ab crunching, here are some important points to remember: straighten your hips during the plank exercise, and always keep your abs and butt tight.

Here are some starter exercises from Fitness Magazine:

Image Source: Fitness Magazine

Side to Side

  • Lie on your back with your knees bent and your feet flat on the floor, your arms at your sides.
  • Exhale and contract your abs while you slide your right hand toward your right foot. Do this for your other side as well.
  • Remember that your head and neck should remain aligned while your lower back is flat on the floor. Repeat 15 times on each side.

Image Source: Fitness Magazine

Front Plank

  • Start on your hands and knees, and then drop down on your forearms while extending your legs straight. Rest on your toes while exerting force on the balls of your feet.
  • Keep your back and ab muscles contracted, while your hips are up and your neck is relaxed.
  • Hold that position for 3 seconds, rest, and then repeat. Do this for 10 times.

Arm Workouts

Toned arms don’t just look nice; having strong arms allows you to lift and move heavy objects better and will make other workouts easier.

Many arm and upper body exercises involve lifting dumbbells and kettlebells. But for this program, your own body weight works just as well for the burn; not using weights also means you get additional ab crunching for your core.  Here are some moves from women’s fitness magazine, SELF, to get you started:

Image Source: Wikimedia

Plank Ups

  • Start in the planking position but with your palms supporting your upper body. We will call this the high plank position.
  • Bring your forearms, one after the other, to the floor. You are now in the front plank position similar to one of our core exercises.
  • Slowly bring yourself back up to your starting position.
  • Repeat this motion 10 times.

 

Image Source: Wikifitness

Tricep Dips

  • Sit on the ground with your legs stretched out and your back against a step or a box. You can use the stairs in your home or a box in the office.
  • Place your palms on the box or step behind you, and then slowly lift your body off the ground. Make sure that your butt and legs are not touching the floor.
  • Your heels should be resting on the ground throughout the exercise. Make sure your elbows are always behind your body as well.
  • Bend your elbows outward to lower yourself to your starting position.
  • Repeat this motion 10 times.

Leg Workouts

We’ve all heard the saying: Don’t skip leg day. Training your lower body for everyday fitness is just as important as exercising your core and arms. With the right workouts and enough repetition, you will improve your balance and develop greater stamina.

Here’s a 5-minute leg workout that will quickly trim thighs and glutes from POPSUGAR Fitness, a leading web platform for lifestyle and wellness advice.

Bye Bye Cottage Cheese Thighs: 5-Minute Leg Workout | Class FitSugar

Your legs are truly lovely and take you everywhere you want to go, but if you sometimes scan them in the mirror and think of cottage cheese, here’s a workout for you. Strengthen and tone your powerful gams with this quick and effective workout. Just press play and get ready to show your legs some love.

Things to Remember

The workouts we have recommended here are for beginners and were specifically chosen because they can be done with convenience at home or even in the office. Here are some additional tips to help you: 

Drink lots of water – As with any physical activity, remember to stay hydrated at all times. Always have a water bottle with you before, during and after the workout.

Eat before and after your workout – You can keep your energy levels stable during your workouts with a small snack. You don’t need to force a meal down, but don’t hesitate to eat if you need to. Don’t forget to re-fuel with a post-workout meal within 30-45 minutes.

Enjoy yourself! – You’re now on a journey towards a fitter, better you! It may take some time, and there will be many challenges along the way. But with the right attitude and patience, you will reach your goals.

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