Exercise is extremely important for both mental and physical health. Exercise has the ability to increase your mental capability for handling stress. During exercise, your brain will produce BDNF (Brain-Derived Neurotrophic Factor) and Endorphines.
- Start with your feet together and your arms at your side
- Open your legs and bring up your arms in one swift motion
- Return to starting position and repeat in succession
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands behind your head so your thumbs are behind your ears. Don’t lace your fingers together. Hold your elbows out to the sides but rounded slightly in.
- Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Or look directly up ( I prefer this variation)
- Pull your abdominals inward so you curl up and forward. Your head, neck, and shoulder blades should lift off the floor.
- Hold slightly, lower yourself, and repeat.
- Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. Roll your shoulders back (no turtle squats!!!) And hold your arms in a comfortable position. This varies person to person and sometimes set to set. Inhale and unlock the hips, slightly bringing them back.
- Keep sending hips backward as the knees bend. Make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes looking ahead.
- Squat as deeply as your own flexibility allows. Engage core and, with bodyweight in the heels.
- Explode back up to standing, driving through heels (like jumping without your feet leaving the floor.)
Pushups are a fundamental exercise and for me, they are the most difficult of the basics. Pushups engage your full body and work various muscle groups from the shoulders down.
To do a proper push up:
- Start in a high plank position with your hands at a distance that is slightly wider than shoulder-width apart.
- Set your feet a comfortable distance apart giving yourself as wide or narrow a base as you can sustain.
- Keep your body as straight as you can and activate your core and your glutes. Keep your gaze slightly ahead of yourself, not straight down.
- Bend your arms until your chest touches the ground, or as low as is comfortable for you. Explode up into your high plank.
Now you have no excuses. You know how to do all the exercises and adding these to your day can improve your quality of life. No more excuses. Get Started!