There is no question about it. Exercise is essential to keep your body fit and healthy, but not everyone is doing it. Quit making up excuses because these very simple exercises do not require making trips to the gym or any workout equipment and will only take at least 10 minutes of your time. These exercises are best done in the morning to set up an active mood for the rest of the day and to promote better sleep at night.
Stand up straight with both feet on the floor placed apart slightly wider than your hip. Extend the arms on both sides straightly with the palms facing down. Move the arms clockwise creating a circle then switch to counter-clockwise. Do it at least 20 times then gradually increase it to 2 or 3 sets over time.
This exercise will help you achieve a firm stomach. Lay down flat on your back, place both hands at the back of your head then suck your stomach in. Lift your upper body just inches above the floor; suck your stomach tighter as you bring one knee towards your chest while bringing one elbow from the opposite side to meet the knee. Go back to the starting position and do it again on the other side. Do this for at least 20 times gradually increasing count over time.
Lunges are great in toning the legs and bottom. Stand up straight with both feet planted firmly on the floor, slightly wider than the hip apart. Take a big step forward with your right foot while letting your left foot carry most of your weight. Let your left heel lift up naturally then bend your left knee without touching the floor. Bend the right leg making sure it is positioned slightly above the right ankle. Remain in position for a second before going back to start. Do 10 to 15 reps with each leg and gradually increasing it to 2 or 3 sets over time.
Side Leg lifts
This will also tone your legs and bottom. Stand up straight while holding on to a counter or a chair. Place both feet closely together on the floor. Lift one leg at a 45-degree angle, holding the position for a second before lowering it back. Do 15 to 20 times with each leg and gradually increasing it to 2 or 3 sets over time.
This exercise will make your shoulders strong. You can use 2 cans or water bottles of the same weight as a substitute. Stand up straight with both feet on the floor placed apart slightly wider than the hip. Push the weights upward just above the shoulders with the elbows at your sides. Pause, and then lift the arms up towards the ceiling. Reverse to start. Do this for 10 to 20 times, gradually increasing for 2 or 3sets over time.