If you’re a person that just can’t do the high-intensity workouts like Spartacus or Insanity, it’s okay, there are low-impact exercises to maintain your muscle tone; likewise, if you have an injury or a health problem, there are still exercises that will help keep you in shape. Even if you don’t have any issues, after many years of the harsh pounding your body takes from performing those high-impact programs you’ll need low-intensity exercises.
You don’t know of any low-impact exercises you say? No problem! Here are six home workouts that will get you heading in the right direction.
Single Leg Stands – This will help give you better balance and when you first begin this exercise, it’s a good idea to do it by a sturdy chair or wall so that you’ll have something to steady yourself if needed. Stand with your legs hip-width apart and knees somewhat bent. Tighten your abs to maintain your balance as you slowly raise your right leg; try to keep this pose for about 30 seconds then return to the start position. Remember to perform the exercise with your left leg. Over time, you should be able to put your legs together and not have to hold on to anything while standing on one leg.
To create a challenge, lift the raised leg straight up in front of you or out to your side. Do you want even more of a challenge? Try this move while your eyes are closed.
Squats with Alternating Reaches – Who doesn’t love squats? They give you the powerful legs that you’ll need throughout your life. But these squats are a bit harder because they put in a little twist which will work on your stability too. To start, stand with your back and head straight for proper alignment, abs tight, feet hip-width apart and both arms held straight out in front of you with your palms facing down. Bend your knees into a squat but be careful that your knees don’t jut out beyond your toes. You don’t need to go down all the way, just until you’ve created a 45˚ angle with your legs. As you perform the squat, slightly turn your body and reach your right hand to meet your left hand; on the way back to the starting position, slowly turn back to the center. When you do the next squat, reach your left hand to meet your right hand. Perform 10-15 of these squats. For a challenge, try adding wrist or hand weights.
Hamstring Stretches in Seated Position – Having strong, pliable muscles is essential through one’s lifetime—especially the muscle that connects the hip bone and knee known as the hamstring. A flexible hamstring has less of a chance of causing knee pain, back pain and other problems. Begin by sitting in a sturdy chair; your spine should be straight and keep your abs tight for good support. Put your left foot flat on the floor so that your leg creates a 90˚ angle. Stretch your right leg straight out so that your heel is on the floor and your toes are pointed up to the ceiling—don’t lock your knee. While maintaining proper body alignment, lean forward until you can feel a nice stretch in the hamstring of your right leg; hold this stretch for 30 seconds or longer. Don’t forget to stretch the left leg! For a deeper hamstring stretch, elevate the heel of one leg to a desk or side table; bend at the hips and lightly touch your toes. Keep this position for 10 seconds.
Cat-Camel Stretches – This is a terrific exercise to do before your walk or any other low-impact cardio workout you plan to do. But it’s also great on its own as it enhances stability and movability in your back. Don’t worry if you can’t get down on all fours as this exercise suggests, it’s easy enough to perform standing.
To begin, get down on your hands and knees; make sure your back is straight. Your knees should be under your hips, shoulder-width apart and create a 90˚ angle between your legs and your back. Your arms should be straight with palms flat on the floor and under your shoulders; this will form a 90˚ angle with your arms and back. However, don’t lock your elbows. Begin the camel stretch by tightening your abs and rounding your back up toward the ceiling; as you round, your head and neck should round down toward your chest. You’ll know you’re doing it right when your back ends up being higher than your rounded shoulders and your hips will be instinctively tilting toward your arms. Hold this pose for 10 seconds as you breathe normally. Gradually move into the cat stretch by maintaining tight abs and sag your spine to the floor; as you do this your chin will lift up to the ceiling and your shoulders are pulled back. You’ll be performing it correctly when your butt sticks up in the air and your hips are angled away from you. Maintain this pose for 10 seconds and keep breathing normally. Perform this exercise in each direction for one minute.
Speed Ladder Drills – If you need to work on your agility and balance, this will help! There are many speed drills you can do once you become proficient with this one. Design your own ladder on the floor using tape or chalk or you can buy an agility ladder. Once you’ve put or drawn a ladder on the floor, place your right foot into the “step” and bring your left foot in to meet it; then step in the next “rung” with the left foot and bring the right foot into that “step”. Repeat this motion until you’ve “climbed” the ladder; turn around in the last “step” and “climb down” the ladder. Perform this ladder drill for one minute trying to do it a little faster each time.
Step Ups – You can give your leg muscles a good workout at home with this exercise—all you need are stairs. Since this works on your stability, you might find that you need to hold on to the railing or wall at first. Stand with your back straight and abs engaged; with your right leg, step up on the first step. Raise your left leg a few inches off of the floor and hold this pose for a count of three. Your right foot should be the only one on a stair. Place your left leg back down on the floor and step off the stair with your right. Now switch sides and step on the stair with your left leg and lift your right leg for a three count. Be sure to maintain proper spinal alignment and keep your abs tight as you perform 10-15 reps for each side. For a greater challenge, keep your foot raised longer.
Low-impact exercises can give you a great workout and help you get that body you desire. So what are you waiting for? Step up to the challenge with these and many other terrific low-impact programs that’ll whip you into shape.
Teri
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