Women’s Fitness: Simple Moves to get you Fit and Toned at the Office or at HomeThursday, March 25, 2010 14:56
By Barbara Ficarra, RN, BSN, MPA
My good friend works at a major company in NYC and she’s fortunate since she’s able to hit the gym on her lunch hour. If you have a job that allows you the time to go to the gym, that’s great.
Not everyone is that fortunate.
As women we have so many responsibilities and we’re so busy. Trying to juggle work, family and friends can be a struggle and it’s not always easy to find time to exercise.
Truthfully, you don’t need to belong to a gym to exercise.
Just keep moving. Whether you’re a stay-at-home mom or if you sit behind a cubicle, it doesn’t matter who you are.
There are simple exercises that you can do anywhere.
I asked fitness expert Karen Ficarelli to share some simple tips to help keep you toned, whether you’re at home working or at the office.
Karen suggests these easy moves to help tone your butt, thighs, calves, abs, waist, back, arms, shoulders and thighs.
Simple moves to get you fit and toned
- For butt, thighs, calves and abs. Sit in your chair. Extend one leg out straight in front of you. Hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.
- For ankles, calves, thighs and to prevent plantar fascia. Stand facing a wall and press the toes of one foot against the wall as if you are tip toeing on the wall. Continue to press your toes, feeling the stretch in your arch all the way up your leg. Switch feet and repeat 10 to 12 times.
- For abs, waist, back, arms and shoulders. Consider keeping some lightweight dumbbells at your desk. You can do multiple exercises without leaving your work area. Stand facing with dumbbells in each hand, elbows bent at the waist. Bend your knees and lower your body to a squatting position and hold for eight counts. Stand back up and lower weights to your sides. Repeat 10 to12 times.
- For abs, waist, back, arms and shoulders. Standing with your feet hips width apart, bend at the waist and pick up your weights from the floor. Pull them to your waist and raise back up until you are standing straight. Raise your arms with weights in each hand over your head and hold to the count of 10. Lower your arms until elbows rest at your waist. Bend at the waist and place the weights back down towards the ground. Repeat 8 to 10 times.
- For calves, thighs, abs, and buttocks. Lean with your back against a wall and bend your legs at a right angle, as if you were sitting in a chair. Push your butt against the wall and make sure your legs and knees are together. Hold for 15 to 60 seconds. To take it to the next level, extend one leg straight out. Hold for 60 seconds.
“With every exercise move that you make and all throughout the day, keep your core engaged. Draw in your navel as if you are sucking it in toward your back. Hold that position and be mindful of your core muscles. With all of your movements, keep your core engaged. This simple technique will strengthen your back and flatten your tummy! Best of all, you can tone and tighten these muscles any time and any place. While driving in your car, sitting at your desk at work, lifting your child, stretching for a book, or playing ball. It’s a great way to tone and tighten your abs.”
Since these toning exercises are so easy, I’m going to incorporate them into my day. I have a regular exercise program, but these seem too simple to pass up.
Who wants to start too? While you’re at work or at home, try them and let us know what you think.
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Thank you so much.
About Karen Ficarelli
Karen Ficarelli, founder and creator of Fitness4Her®, a diet and exercise program aimed at helping women achieve their fitness goals. A Certified Personal Trainer, Pilates’ Instructor, Sports Nutritionist and Fitness Model, as well as a wife and mother of three boys.
To read more about Karen and to learn more about fitness, you can visit Fitness4Her.