Some easy exercises to do anywhere

Some easy exercises to do anywhere

  But even when you're away from your home and gym, you can still stay active.  Here are some easy exercises to try while on the move.

 Roll on an exercise ball:
 Kneel on a carpet or carpet, an exercise ball in front of you.  Join your hands and place your hands, wrists and forearms on the ball. Lift your feet and shins off the ground and keep your balance on your lap, leaning slightly on the ball.
Hold the position, then contract your abdominals to bring your body back to the starting position.

 Concentration bending:
 Sit on an exercise ball or chair with your knees bent and feet on the floor, shoulder width apart.  Hold a weight in your right hand. Tilt slightly from the hips (keeping your back straight) and extend your right arm to the floor, resting your elbow against the inside of your thigh.  Place your right hand on your left leg to support yourself. Slowly, bend your right elbow, rolling the weight towards your right shoulder.  Hold the highest position, then, slowly, return to the starting position. Make a series with the right arm, then repeat with the left.

 Bird dog:
 Get on all fours on the floor, on a carpet or carpet.  Keep your back straight, head and neck aligned with your back. Bend the left leg and then the right arm, aligning them with your back or slightly higher than your torso, if possible.  Your fingers and toes must be stretched.  Hold the position, squeezing your buttocks and back muscles to maintain balance. Rest in the starting position, then repeat on the other side. Make a full set on each side.

 Alternate weights:
 Lie on an exercise ball so that it supports your torso from the base of your neck to the middle of the back, knees bent and feet flat on the floor.With the right hand, hold  a dumbbell over your chest with the arm extended and the palm turned towards your feet so that the weight is positioned horizontally.  With the left hand, hold a dumbbell next to your chest, also horizontally, but perpendicular to the other weight (that is, parallel to your torso). Slowly lower the weight in your right hand, spinning  your wrist as you get closer to your body so that the weight is next to your chest. Immediately lift the left weight, turning your wrist so that your arm is stretched with the dumbbell horizontal.  Hold the position, then lower the weight back to the starting position. Make a complete set on each side.

 Try these exercises the next time you're on the go to help you stay in shape when you're away from home and your gym.