quick exercise tips

candie1971

OK MB--6 am would be good--lol

Got a notebok and gonna get it ready...to exercise!!!

Candie

purplemb

Candie, welcome... if you can go back and read some of these ... I put them inmy notebook as to what part of the body they work,,, so I have a B*tt area, an Arm area ..a tummy one too

hugs

MB

candie1971

Hi MB,

I joined the communit center in my town. They have a fitness room, gym,pool. Today I started the aquacise class..it was good. My cardiologist,knee dr. onc and pcp will be so happy that I started this. They have been bugging me. I started to read back and am in the midst of writing down the exercises here to do come workouts at home. Thanks, Candie

purplemb

itsssss MONDAY.... (evil Laugh)

today we will sit and stand up...lol.. now I'm sure that sounds easy...

good for abs, shoulders and thighs

grab a weight... no more than 5 lbs to start

lie on a bench, ( if no bench put 2 chairs together...) with feet flat on floor...hold the weight between your palms, just above your stomach...

tighten your abs and push the weight toward your knees... ( you know crunch type move) to a sitting positition.. now stand and lift weight above your head....

Lower your self back to sitting , then lie down...

do 20 reps....

breathe ... drink water...

hugs MB

purplemb

happy monday...

ok standing crunches....

now put on some good music...

stand with feet shoulder width apart...

hands cupped over your ears...

bring your right knee up to  your left elbow... keeping your hands over yor ears... switch sides...

now do this for a count of twenty on each side...

hugs MB

Barb1953

MB--I think that is one of my favorite exercises--it's so easy.

purplemb

its monday....

time for a little stretching....

feet shoulder width apart.... slowly bend and TRY to touch the floor, first with finger tips; then slowly bring your self bck up...

as you loosen up try to touch the palms....

now slowly bend touching the floor, or as close as you can get.... hands out front, then under yourself, then behind you...and slowly return to the upright postition

repeat these  about 20 times

when you are a bit looser try this one....

feet together... slowly bend and TRY to touch the floor, first with finger tips; as you loosen up ....then palms....or knuckles...

hugs MB

purplemb

Sorry for the delay this week but today is information day...just a little FYI....from my food & fitness wheel....

 WHAT YOU HAVE TO DO TO GET RID OF:

what you really didn't want to know.... all times are in minutes....

1 danish ... 53-walking, 33 bicycling, 24- swimming, 14 running

1 baked potato... 18 walking, 11 bicycle, 8 swim, 5 run

4oz fried haddock...46 walk, 29 bicycle, 21 swim, 12 run

1 slice CHEESECAKE... 55 walk, 35 bicycle, 26 swim, 15 run

10 potato chips..17 walk, 11 bicycle, 8 swim, 5 run

1 beer... 29 walk, 18 bicycle, 13 swim, 8 run

1- 4 oz wine... 22 walk, 14 bicycle, 10 swim, 6 run

1C flav. yogurt .. 44 walk, 28 bicycle, 21 swim, 12 run

bet you didn't think you would have to work so hard....

MB...

purplemb

ok a little arm work.....

Chicken wings...of course I'm near Buffalo, NY.. home of...

hold weights in hands, start small....feet hip width apart...slightly bend your knees....elbows bent  and at 45 degree out in front of you

now keeping your hands still, and against your front..slowly...i repeat slowly...raise your elbows up and out for a count of TEN... hold for 2 seconds longer and return.....

go slow... this one you will feel....

Hugs MB

purplemb

good monday all....

do you remember the song when we were younger...hmmm.. bend & stretch reach for the sky, stand on tippy toes way up high?...

well a little stretching today...

start with the song.... first to the center... do this 3 times... then the next set.. go to the center, then sway your arms over your head, to the left then to the right , then back to center and down to the ground... repeat 3 times...

 thats one set... do a few of these....

MB

Anonymous

Wow just found this thread and I'm up for someone to teach me how to exercise properly....

I have problems in the tummy and abdomen area. I am 5' 7" and 135 lbs. How do I tone up that area. I want to be trim by Aug 3rd going to Vegas baby!

PS....I hate going to the gym so what can I do at home?

Pepper

purplemb

Pepper

I had just about abandoned this thread...lol

BUT at home I use one of those exercise balls... they are great for toning ... most even come with directions... I found a few web sites that have them too... I think one was Health.com  ?...

anything that works with your core to tighten.... strength bands are great too... Walmart , Kmart all carry these...  not too expensive either....

MB

Anonymous

Yeah! Our Czar is back!

purplemb

Felicia...lol... thought you were taking a break.....

started doing my kata's again, needed the feeling of control ..  But the time off was good too... wish I had a Dojo I could go to....

anyway... glad a few still visit 

Anonymous

I'm here... so what is the next exercise to try?

purplemb

ok Pepper I think you're ready & willing to do a little more work...lol...

I love what I call plank reaches.....

similar to push up.... on toes... elbows on the floor, hands flat out front... back straight, tighten  your abs & glutes..lol...

hold plank for 10 sec...with right hand reach out and pretend to turn the TV channel knob.... do this  for 2 sec... go back to plank

switch sides....

do 2 of these  for 44 sec....

increase the time of the plank and then the time of reach... 

Anonymous

I got a "ball" last night and did some crunches. My tummy feels tight and I will do some more crunches tonight as well.

Anonymous

Oh, Mary Beth...Where are you?!?

purplemb

lol.. you know some of us have to work....

here you go....

jump press 

grab hand weights... one for each hand

legs hip width apart, palms facing outward, elbows bent, so weights are at your shoulders... bend knees , thighs parallel with floor, you kind of look like a weight lifter...getting ready to stand up...

in one movement , jump up , starightening your arms and legs....

now gently land, knees bent and hands at shoulders...

Repeat this quickly 10 times , focus on form....

Anonymous

MB,

This one is hard on my knees. I should have told you but I have had 11 knee surgeries (all softball injuries) and jumping is too painful. Can't I just do this without the jumping and still get the full effect of the workout?

purplemb

pepper so sorry.. I will remember that next time... if you squat then just raise your self up as far as you can I believe it will give the same effect.... its a quick set of reps, gets your heart going too....

MB

Anonymous

MB,

I hired a personal trainer. The gym is family owned and they not only work on the body but the mind as well. I think I am going to be very happy there.

I of course will still be looking forward to your workout as well.

Okay I am ready for a new exercise! Bring it on BABE!

Anonymous

Mary Beth - got anything else for the quads? I returned to karate last night after taking a week off (2 weeks from full lifting) and my legs were done after about two minutes in a horse stance! They were shaking and carrying on worse than the first day I walked into the dojo - that's never happened to me before. My knees are a bit achy (which is why I took the time off in the first place), so squatting is out for now, but if you have something I could do at home, it would be great

You rock, btw!

purplemb

lol... quads it is....don't you just love horse stances.....

lunge & lift..take these slow and go down as far as you can... quads without squatting is tough.... I will look for some more....

with weights in each hand, arms at your side, stand with feet hip width apart... take  a GIANT step back with left leg...Lower your hips until right leg is parallel with floor... KEEP your back straight...lean forward and lower weights toward floor....near front foot...

Press back to standing position... now do the right leg...

that's one rep.... 2 sets of 10

Anonymous

Hey! These were on my lifting schedule today - how's that for coincidence? I just did them without leaning forward (oh - did I tell you my lower back is tricky, too?!?). I did one set of 12 and one of 10 with heavier weights - sort of like a mini pyramid. Now of course my legs are wobbly and I know I will be kinda sore tomorrow. Don't ya just love lactic acid?!?

Knees feeling better, btw. I guess taking a week off and staying off the concrete helps...

Thanks, Mary Beth

out03doors

Have a question about yoga. Is there an alternative to the Down Dog?

officeinder

do exercise daily that  is gud for your health