Quick Workout

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When we’re short on time, it seems like our workouts (taking care of our body) takes a back seat.

Here are some quick things you can when your schedule doesn’t allow for your full workout.

Hip Lifts – Very similar to these we posted earlier

  1. Lie on your back, knees bent with your feet on the ground.
  2. Lift your hips off the ground 10-20 times
  3. To make this more challenging, cross one leg (ankle over the knee) and then lift using one leg only.

Abdominal Hover– We talked about them on this post.

  1. Lying on your stomach.
  2. Lift your body weight onto the elbows and toes.
  3. Keep your body off the floor.
  4. If you are just starting out, you may want to use your knees and elbows.

Push-ups

  1. Use the floor, counter or wall.
  2. Position your arms a bit wider than your shoulders
  3. Bend your elbows, lowering your body….be sure to keep abdominals tight…then straighten.  Repeat as many as you can.

If you combine all 3 of these exercises, performing at least 10-20 in each series……you’ll be pooped after 5-10 minutes.  It may not resemble your normal workout, but it’s better than nothing, requires no equipment.  It builds strength and can challenge your cardiovascular endurance.   Add marching in place,  jump rope or mini trampoline for more variety.

Exercise of the Week

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Spinal Flexion

Difficulty: Easy
(Consult your chiropractor before doing this or any other exercise.)
Start: Place a mat on floor.
Position your body as shown in Image #1, with spine in a
neutral position.

spinal1spinal2

 

 

 

Exercise: Try to move your spine into a fully flexed
position. Concentrate on bringing belly button inward,
pressing lower back up toward ceiling. Let head lower toward
floor. Hold for 15-30 seconds.

Return to neutral position and rest for 15 seconds. Repeat
5-10X.

Exercise of the Week

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Hamstring Curls Supine, Hips Held Motionless

Difficulty: Easy to Moderate
(Consult your chiropractor before doing this or any other exercise.)

ham1

 

 

 

Start: Lie on back, lower legs resting on ball, knees straight.
Hands can rest on hips with elbows touching floor. Press
down into ball with legs, lifting hips until entire body is in a
straight position, feet to shoulders. Stabilize with
stomach tucked in and hold.
ham2

 

 

 

Exercise: Roll ball toward buttocks using both feet. As
ball comes closer to buttocks, hips should keep still, neither
rising, falling or tilting to sides. Curl legs to 90 degrees and hold for 2 counts.

Return to starting position, maintaining
a tight abdomen throughout.
Repeat 5-10 times

Exercise of the Week

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Hamstring Curls Supine, Hips in Neutral Position

Difficulty: Moderate
(Consult your chiropractor before doing this or any other exercise.)
Start: Lie on back, lower legs resting on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in a straight position, feet to shoulders. Stabilize with stomach tucked in and hold.

hams
Exercise: Roll ball toward buttocks using both feet. As ball comes closer to buttocks, hips should rise but not bend, keeping a straight line between knees, hips and shoulders. Curl legs to
90 degrees & hold for 2 counts.

hams2

Return to starting position, maintaining a tight abdomen
throughout. Repeat 5-10 times.

hams3