There are many different programs to have the perfect body figure that you wish to have. There is much information about body toning techniques and it’s widespread over the Internet. If you want to have a great body shape without lifting weights or going to the gym, there are several given examples to practice and apply.
Working out from home. Home exercises are perfect for people who work at home and have less time outside to work out. The advantages of working out at home are:
- Working out at home can be done efficiently and has less external distractions. They could concentrate more on their exercises because they have their own private space to practice.
- They could have their unwanted make faces without having other people seeing it.
- They could use the machine whenever they want to and the work out depends on their discretion if they have had enough for the day.
- If there are urgent things that must be done at home while they are working out, they could easily stop what they are doing to do the activities they needed to do or they can accomplish the task while exercising.
In doing the home work out exercise, the following steps are:
Conditioning exercise:
- Breathing exercise. Standing straight with feet apart. The body must be perpendicular to the ground while taking deep breaths and holding it for 30 seconds and then exhale. Repeat 10 times and then relax. This practice is also called “turtle breathing” exercise.
- Stretching exercise. After doing the breathing exercise, the hands should be placed right above the pelvic bone with shoulders completely relaxed. With hands on the side, slowly slide the hands downward while bending slowly and trying to reach both feet. Breathe in a smooth rhythm while stretching and repeat for 5 cycles with 3 minutes interval. It does not matter how far you could reach as long as you are having improvement.
- Push ups. Lie facing the floor. With hands at shoulder level, supporting the body’s weight. Slowly push upward while inhaling, feeling the muscles of the arms work. Pause for a second and then exhale slowly while bending the arms supporting the body to the ground. The chest should make contact with the ground and repeat 15 times.
- Sit ups. Lie on the ground facing the ceiling with the back in a relaxed state. The legs should be bent 45 to 60 degrees. Inhale first then slowly pull the upper body trying to reach the knees while exhaling slowly. Pause for a second and then inhale while lying down with the back making contact with the ground. Repeat 15 times then have a rest.
Outdoor workout. Outdoor exercises are best for people who like to run or jog outside. This practice burns calories more and greatly reduces muscle mass. High intensity anaerobic exercises are good cardiovascular exercises.
- Hill sprint. This is a good anaerobic workout when you are located in near small hills or elevated ground. Start at the bottom of the hill or on a level ground. Start running towards the top level of a hill or an elevated ground. Take a few seconds rest then jog down towards the starting line. Repetition depends on how far you have sprinted.
Conditioning workouts can also be applied in outdoor workout. Just don’t forget to bring suitable outdoor materials like a mat to execute push ups and sit ups without acquiring dirt.
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