While working your 9-5 and then going home to run your 6-10, tend to family needs or have a life, workouts tend to be the first thing on the list to not get done.
Here are 8 exercises you can do while still in your day clothes.
The Exercise Ball – more and more people are opting into having a medicine ball as their chair for a few hours a day. It helps with your core, balance, and back. You can take breaks out the day to do the following exercise ball exercises.
1. Moving your hips in different directions while sitting on the ball can help improve your posture, flexibility and strengthen your lower back and core muscles
2. Crunches – laying on the ball you can do as many sets of crunches as you like, without getting on the store. You are able to really work on your abdominal muscles doing this.
3. Squats with the ball
behind your back against the wall. Do repetitions of squats and really focus on the leg muscles.
4. Push-ups- With your legs up on the ball you can do push-ups using the medicine ball and really focus on those arms and increasing your arm strength.
5. Overhead Squat With Ball – Grab an exercise ball and stand with your legs hip-width apart. Raise the ball over your head, your arms extended and close to your ears. Now squat down, keeping the weight in your heels and your arms extended. Hold the squat for one count, then come back up. Keep your arms lifted as you do 12 to 15 squats. – From Fitness Magazine.
6. Weight Press – Lie on your back with your heels on the exercise ball. Hold lightweight dumbbells just above your chest with your palms facing forward. Press the weights straight up over your shoulders as you exhale. Hold the position for three counts, then lower the weights. In the beginning, do this move three times, gradually working your way up to 12 reps. (Once you’ve mastered 12, hold this position for one minute, then repeat the set. – From Fitness Magazine.
7. Standing Side-Splits with a Ball – Stand with feet together about a foot behind a stability ball. Bend from the hips, placing hands on ball. Keeping torso
extended and abs and glutes tight, raise left leg behind you until it’s parallel to the floor. Keep your foot flexed and your inner thigh facing the floor. Rotate your torso to the left and extend left arm overhead. Turn head to gaze at left hand. Hold for 3 counts. Lower and return to starting position. Repeat on opposite leg. – From Fitness Magazine.
8. Frog Ball – Stand behind a stability ball on the floor, legs slightly wider than hip-width apart, toes turned out. Squat all the way down, bending knees deeper than 90 degrees, and place hands on either side of the ball. Press elbows into insides of thighs to deepen the stretch. Pushing off with your legs and glutes, jump as high as you can, pointing toes and straightening your legs while lifting ball overhead, arms extended. Repeat 5 to 8 times. – From Fitness Magazine.
All in all, time, location or equipment should not be an excuse to get your workout in. We only have one body, let’s do our part to take care of it. The resources, youtube workout videos, and Instagram models are endless. Get out, move it and shake it!
Danielle Mitchell is an International Marketing Strategist and founder of Average Black Girl. At Average Black Girl, the mission is to create more black millionaires through marketing, web design, product management and securing partnerships. Connected with Average Black Girl is her partner brand called Melanin Business. Melanin Business is a free global business directory that is free to sign up, add a business and leave a review.
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