What’s the secret to a long and healthy life? Well, in truth, it isn’t really a secret. Healthy diet and exercise are the two components you need to integrate into your life to ensure you get to enjoy as many healthy and happy years on this planet as possible. While most people know this, they find it difficult to dedicate the time necessary to partaking in healthy amounts of exercise and preparing and consuming balanced meals, thanks to the hectic lifestyles they lead. Instead of allowing yourself to fall into the exercise-procrastination trap, try out these 8 quick and easy exercise options that will leave you feeling great without investing a large amount of time into the get-fit process.
- Wide Squat – Tighten up those always-problematic inner-thighs with this easy move. Stand with your feet shoulder width apart and your toes pointed out. Squat down until your knees are bent at approximately a 60 degree angle. Hold this squat for a count of two, then straighten your legs. Repeat this process 10 to 20 times to feel the burn.
- Roll-Up – This cousin of the classic sit-up provides the lower-ab exercise you seek without putting as much strain on your back. To perform this powerful move, lay on your back with your arm above your head. When you inhale, bring your arms over your head and start to curl your body up until you are in a sitting position. Avoid completing this move too swiftly, but instead focus on feeling every vertebra move while performing the roll. Repeat 10 to 20 times – or more if you already have a killer set of abs.
- Leg Drop – Build up your abs with this move. Lay on your back with your legs up at approximately a 90 degree angle. When you exhale, lower your legs gradually until they are about four inches off of the floor. Hold them there for a 10 count, then lift them back up. Repeat 10 times.
- Standing Push-up – Arms a bit flabby for your liking? Try a standing push-up. Stand at arms’ length from the wall and put your hands on the wall at shoulder height. When you inhale, allow your elbows to fold and lean into the wall, trying to put all of your weight on your arms. On the exhale, push yourself back into your original position. Repeat 20 to 30 times.
- Triceps Dip – Build your upper arms and your back muscles with this simple-to-perform but hard-to-master move. Sit on the edge of an arm-less chair or bench with your legs bent. Place your hands on either side of your hips. Lift your bottom off of the chair and slide forward until the chair is behind you. Bending your knees, lower your bottom until it is no longer parallel with the chair bottom. Straighten your arms to pull yourself back up. Repeat 10 to 20 times.
- Wall Squats – Toughen up those thighs with this move you can perform anywhere you have a wall. To perform this move, stand about a foot away from the wall. Lean back until your back and bottom rest against the wall. Bend your knees until you are in a sitting position. Hold for 15 to 20 seconds. Repeat 10 to 20 times.
- Lunge, Lift, Turn – Improve the strength of your lower back with this easy move. Start standing with your feet shoulder length apart holding light weights in both hands. Turn your body to the left, lunging down with your left foot in front of you. Press your arms down to the ground until your weights are parallel with the ground. Hold for 5 seconds. Return to standing then repeat the process going to your right side. Repeat 10 to 20 times.
- Running in Place – Get your heart rate going regardless of how limited your space by running in place. Select a space in the center of the room and start running without making forward progress. Focus on lifting your knees as high as you comfortably can and moving at a difficult but sustainable pace. Do this for five minutes, then switch over to muscle-building exercises to make the most out of your workout.
What’s your excuse for not exercising? If it is, as it is for most people, a lack of time, you’re out of excuses. Regardless of how little time you have to dedicate to exercising or how limited your access to exercising equipment and space may be, you can effectively exercise using these simple moves to build your body and your health.