Free Exercise Program – Get in Shape for the Holidays

Free Exercise Program

The Holidays approach and you may be thinking that it would be great to be in better shape to be able to wear a special dress or outfit or just to look or feel better and have more stamina. Or just to look like the beauty in this photo might be nice, right? It takes work but, a little work goes a long way when exercise is involved.

If you don't want to spend money or time exercising at a gym or buying expensive gym equipment but would still like to get in shape for the holidays, try this free exercise program that can help you get trim, strong, fit and be healthier.

With a simple and free exercise program, you can workout any time you have available at home and spread your workout out throughout the day if you want. Start an exercise program today to get in shape for the holidays. The sooner you start, the faster you'll get to the fitness level you desire.

* Always check with your doctor before beginning any exercise program to make sure that you have no health reasons for not exercising.

Free Exercise Program

Warm Up Stretch

Always do a few minutes of stretching as a warm up of the muscles and to prevent pain and injury of exercise. Deep breathe slowly in and out during exercise to gain increased benefits.

Standing straight with your abdominal muscles tightened and shoulders back, reach your right arm up to the sky towards the left as if reaching for a star. Then switch to reaching the left arm upward toward the sky to the right as if reaching for a star. Repeat 10 times.

Lift one leg at a time towards your chest and hold. Repeat with other leg and repeat 5 times per leg.

Simple Twists: Standing straight with arms on waistline, twist the body gently at the waist towards the back so that the elbow points straight out in front of you. Repeat on both sides for 10 stretches on each side.

Toe Touches: Bend down and touch the toes or ankles or any part you can safely reach for a gentle stretch. Repeat 10 times.

Upper Body Strength

Using your kitchen counter, hold onto the edge of the counter and step back so that arms are outstretched and your back is straightened as you lower your body towards your hands. Do 10 simple pushups. These will not hurt your back or neck and you can do them several times throughout the day to strengthen the upper body.

Use two soup or other slightly weighted cans that fit easily in your hands.

Hold each can in the hand so that it faces upward and lift hands to shoulder bending at the elbow. Do 10 reps.

Hold each can in the hand, keeping arms straight lift arms overhead and back down to side. Repeat 10 times to strengthen upper arms.

Using only one can, hold it in both hands straight above head. Gently lower the can using arms behind head as far down as you safely can. Repeat for 10 reps to strengthen upper arms.

Using one can in the left hand, stand next to a chair and place right hand on the seat of chair. Keeping back straight, lower left hand and can to the floor and then raise slowly to left armpit. Repeat for 10 repetitions and then switch to right side to strengthen under arm and back areas.

Hold one can in each hand while keeping arms as straight as possible, reach arms backwards until you feel a comfortable stretch squeezing onto the cans. Bring arms in front of you and repeat 10 times to strengthen chest and lower arms.

Chair Lifts

Sit on the edge of a sturdy chair and place hands at edges. Lower your upper body in front of the chair keeping back straight and holding onto the chair. Use your body to lower yourself to as near to the floor as possible and then bring yourself up. Repeat without sitting back down for 10 repetitions to strengthen pectoral muscles, abdominal muscles and upper body.

Leg Lifts

Holding both hands onto the back of a sturdy chair and keeping arms straight and abdominal muscles tightened, lift one leg at a time behind you to feel a nice gentle stretch. Repeat 10 times and then change to the other leg for a count of 10 to strengthen the buttocks and leg muscles.

Hold onto the same chair with one hand, keeping the arm straight lift the opposite leg out to the side as high as possible to feel a gentle yet effective stretch of the inner thigh. Repeat 10 times and then switch to the other side to strengthen the buttocks and thigh muscles.

Abdominal Strengthening

Lay down on the floor in front of a sturdy chair. Lift your legs onto the seat of the chair. With arms behind head and abdominal muscles held in firmly, lift your upper body as far as possible to feel a gentle stretch of the abdominal muscles. Repeat 10 times while breathing in and out slowly to strengthen the abdominal muscles and the back.

Repeat several times per day to tone, tighten and strengthen the back and abdominal muscles.

While in this same position in front of the chair, reach the right arm to touch the left toe and repeat 10 times. Switch sides and touch the left arm to the right toe and repeat 10 times to strengthen the sides of the abdomen area, otherwise known as 'love handles'.

Repeat several times per day to tone, tighten and strengthen the back and abdominal side muscles and to get rid of the love handles.

Lie down on the floor and lift both legs up to the chin area. Keep arms outstretched to sides or under buttocks area to ease tension on back if necessary. Lower legs straight down in front of you without touching the floor. Repeat this exercise 10 times.

Free Exercise Program Tips

Breathe slowly in and out during exercising to allow oxygen to be delivered throughout the body as this reduces pain and improves muscle and organ function.

When tightening or contracting a muscle during exercise, always breathe in deeply.

When relaxing a muscle during exercise, always breathe out deeply.

As you continue to exercise, your body will get stronger, your muscles will get firmer, you will get more tone and tight and you'll start to look and feel better. Add more exercises as you get comfortable with these. We all get one body and it's up to each of us to take care of it the best we can. Start soon so that you'll be your best for the holidays and everyday after!

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