7 Easy Home Exercises to Keep You Healthy!

 
Modern living has made many things easier for us. Unforuatntely, it
also has the side-effect of making our lives more sedentary and us -
downright lazy. That is why it's more important than ever to work the
body a little when we get the chance, whether we're at home or at
work. A little use of muscles will keep your aches down, prevent
muscular diseases and your chances of contracting cardiovascular
diseases or blood clots.

We highly recommend taking the time to perform these 7 simple

exercises, which can be done almost anywhere.
To strengthen the chest and
shoulder muscles - push-ups at
an incline: Put your palms on the
edge of a table and straighten
your elbows. Bend your body
downward until the elbows are at
90 degree angles, or the chest
touches the table, and go back up.

Do 3 sets of 20 repetitions.

   
 To strengthen your triceps -
reverse elbow bends: To get into
the position you'll need to sit at
the edge of a chair (without
wheels and against a wall to
prevent falling) with your hands
holding its sides, and slowly move
forward with your buttocks until
only your hands are supporting
your sitting.

Now you are in the right position

to begin the exercise. Bend your
mid section down towards the
floor until your elbows are at 90
degrees. Stay in this position
about 1 second and then go
slowly back to the starting point.  

Do 3 sets of 10-15 repetitions.

   
To strengthen the quadriceps
thigh muscles - one legged
squat:Stand straight on one leg
facing forwards, and bend the leg
slowly to a sitting position until
your rear is almost at a 90 degree
angle to your legs. Keep your
weight focused on the leg you're
standing on.

Repeat this 10 times for each leg -

for 3 sets.

   
 To strengthen the stomach
muscles - Bicycle crunches: Start
at a sitting position with your
hands behind your head, the legs
in the air and the knees at a 90
degree angle. Do a sit up as you
slowly move your righ elbow to
your left knee, and then your left
elbow to your right knee.

Do 3 sets of 20 repetitions.

   
To strengthen the Biceps -
Isometric practice: Sit at a table
with your hands underneath it.
Using your biceps, try and raise
your hands up, with the elbows
pressed against your body, for
10-20 seconds, then release.
Repeat 5 times.

Do 3 sets of 5 repetitions.

   
 To strengthen the posterior thigh
muscles and back - Donkey
kicks: Stand with your legs slightly
bent as you are holding on to a
chair back. Hold your stomach in
while you lift your right leg for a
slow kick, until parallel to the
floor. 

Do 3 sets of 20 repetitions

   
To strengthen your stomach
muscles - Sitting knee bends: Sit
on a chair with your rear on the
edge of it. Lay back at an angle of
45 degree and support your
stance with your elbows resting on
the arm rests, and bring up your
knees in the direction of the body.
Now, straighten your knees until
your legs are parallel to the floor.

Do 3 sets of 20 repetitions.