Work Out During Commercials 2

Is your motivation for keeping your new years resolution to get fit waining? Here is some great advice for easy exercises to fit into your down time.  

Celeb fitness trainer Kit Rich has worked with Sting, Carly Smithson, and Taylor Dayne, on her advice, here´s how to squeeze in a full workout during our favorite TV shows.

• Couch Dips:

Sitting on the edge of your couch, facing the TV, place your hands right next to your sides with your fingertips facing forward. Roll your shoulders back and open your chest. Slide your body off the couch but keep it close to the couch. On an inhale, bend your elbows so that your butt is trying to touch the floor. On an exhale, lift back up to starting position.

What it does: Strengthens and tones triceps

Number of reps: As many reps as you can do in a commercial or until the entire commercial break is over. Rest for another commercial, and then repeat for the following commercial.

Good-form tip: Make sure your feet are out from underneath your body. You should be able to see them. Keep your chest open, look forward at the television, and squeeze your shoulder blades together. Avoid if you have a wrist or shoulder injury

• Sit-Up/Sit-Down Squats:

Holding a heavy book, such as a phone book (hey, we don’t use them anyway, right?), extend the arms straight out in front of you, shoulder height with shoulder blades pulled down away from the ears. Sit at the edge of the couch or chair, feet hip-width apart, and maintain a neutral spine. Sit up tall. Engage the abdominals and on an exhale, push into the heels and stand straight up. Keeping the arms out in front of you, with chest open, slowly sit back down on the couch, keeping the energy in your heels. You should be looking at the television the whole time. Keep your gaze forward.

What it does: Strengthens and tones glutes, hamstrings, quads, lats, and shoulders. Helps improve balance.

Number of reps: As many as you can do in a commercial break

Good-form tip: Avoid bringing your knees over the toes. Keeping all of the weight in the heels helps maintain proper form. To make is easier, lose the book and keep your hands on your hips or, if needed, use your hands as a little extra support to help you get off the couch with control.

• Wall Push-ups:

Stand facing a wall, an arm’s length away. Place your hands shoulder-width apart, or a little wider, on the wall. Fingertips should be at the same height as your shoulders. You should be at an angle, lifted onto your toes, feeling as though you are leaning into the wall. Engage your core, squeeze your glutes, inhale, and bend your elbows out to the sides, trying to get your chest as close to the wall as possible. Hold at the bottom and at the exhale, push back up to the starting position.

What it does: Strengthens arms and core

Number of reps: As many controlled push-ups as you can do throughout the commercial break

Good-form tip: If you ever feel as though you are sacrificing form for repetitions, stop the exercise, break, and return to the exercise when you can gain more control.

Article taken in part from www.realbeauty.com

Disclaimer

All content on this website is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always consult your own GP if you’re in any way concerned about your health.

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