Any woman can look fit and enjoy in the reflection that she sees in the mirror. The type of exercise isn’t important as the fact that we need to exercise something. The 24-hour fitness can become our reality and we can get to love it!
Where it’s best to exercise?
A good exercise can be done anywhere, but we often have the most time when we are at home. Home is a warm place, so we don’t risk the injury if we don’t warm up properly and home is the place where we feel the most comfortable to start with the exercise.
Don’t wait for the special invitation to start with your 24-hour fitness plan, cause it’s not gonna come! It’s important to start with the any type of exercise and the more you do it, the more you will love your workout.
How often should I do it?
It is advisable to exercise at least three times a week and each exercise should be at least an hour long. It’s wrong to think that you need to jump the whole time! There are great stretching and strength exercises that will help you to feel great and will do a miracle for your body without feeling exhausted from exercising.
For the start, you need to be in a warm and comfortable room that has some fresh air in it. Here are some tips for a successful exercise:
- Dress properly.
It is good to dress in tight, elastic material because it will ease your movements and you won’t be constantly falling over your track suit. Get a plan for 24-hour fitness.
In order to do a successful exercise, you need to know what is your plan. You should be always watch some best exercise videos. We will share some exercises later in the text, so you can use them for your plan.
- Make some space.
Move the chairs or a tea table if it’s on your way. You won’t feel good if you can’t do your movements right and you’ll never be able to perfect your exercise if there’s something in your way. It shouldn’t be too warm.
When exercising, your body temperature will get higher and you’ll need to adjust the room temperature to the one that will feel the best for you after 20 minutes of exercise. You don’t need to worry about it because you’ll know the right temperature after few workouts.
- Tie your hair.
Use a hair tie for your hair so it doesn’t drop on your face constantly. It will disturb your movements and it will make you nervous.
- Get an exercise mat.
You can buy the exercise mat anywhere these days. It is important that you have one because you’ll be able to do many exercises and stretching that you wouldn’t be able to do without it. Get ready.
Get ready that it won’t be easy. Exercise’s never funny at the start but as you do it, you’ll get to love it and after one year you won’t be able to live without it! Be patient.
People exercise for years in order to get to the desired level. It isn’t important that you do your exercise perfectly at the start. You will have enough time to perfect it in the future. What exercise type should I do for 24-hour fitness?
Anyone’s made for different type of exercise. There are people that will enjoy boxing, other running or basketball, but when we are exercising at home it’s always good to follow this program:
WARM UP EXERCISES:
- Hip circles
Stand straight. Split your feet to the hip distance. Place your hands on your hips and do 10 circles with your hips to one side and 10 to the other.
- Knee circles
Stand straight and put your feet together. Put your hands on your knees, bend them a bit and do 10 circles to one side and 10 to the other with your knees.
- Feet circles
Stand straight. Lift your leg in knee up from the floor. Do 10 circles with your foot to one side and 10 to the other. Repeat with the other leg.
- Arm circles
Circle with your arm from one side to the other. Do 10 circles in one direction and 10 in the other. Repeat with your other hand.
- Circles with the upper body
Place the hands on your hips and circle your upper body 10 times to the left and 10 times to the right side.
Lie on your exercising mate facing floor. Stretch your arms in front of your head with your palms facing the floor. With an exhale lift your arms and legs few inches from the floor. Keep your arms and legs straight. Your head should be aligned with the spine. Stay shortly in this position. With an inhale lower your arms and legs to the floor and relax for few seconds. Repeat this exercise 15 times.
Lie on your mate facing floor. Place your hands under your shoulders. With your body straight, push your upper body up and lift it from the floor until your arms get straight. On your way down, slowly bend your elbows and lower your body on the floor. Repeat 10-20 times.
Note: This exercise is challenging, so at the beginning you can bend your knees and lift only your upper body, while you rely on your knees.
- Contrateral raises of the limbs
Lie on your mate facing floor. Straighten your hands, away from your head. Lift your left arm and right leg few inches from the floor. Put them back down and lift your opposite right arm and left leg few inches up and relax again. Repeat 10 times.
- Down facing dog
Lie on your mat facing floor. Place your hands under your shoulders. Lift your body on all fours, your arms and legs. While holding your arms and legs on the same place, with an exhale push your hips up until your body comes to inverted V position. Stretch your legs and slowly press your heels to the floor. With an inhale return your body to the starting position of push-ups. Slowly repeat this exercise 10 times.
- Sit-ups with bent knees
Lie on your mat with your back on the floor. Lift your knees up and bend them in a comfortable angle. Place your hands behind your head and widen your elbows on the side. Hold your elbows like this through the exercise.
With an exhale slowly curl your upper body and lift it from the floor. Start with your chin, then slowly curl your head and lift your shoulders. Your lower back should constantly be in the contact with the mat. Continue with curling up and stop when you lift your upper back off the mat. Stay short in this position. With an inhale, slowly and with control lower your back, neck and head on the floor. Repeat 10 times.
6. Glute bridge
Lie on your mat with your back on the floor. Lift your knees up and bend them in a comfortable angle. Place your hands on your sides. With an exhale lift your hips off the floor. Press with your heels on the floor for stability. Stay shortly in this position. With an inhale slowly lower your hips on the floor and return to the starting position. Repeat 10 times.
- Forward lounge
Stand up and hold your feet together. Step forward with your right leg, landing first on the heel. Shift your weight slowly on the front leg while your hips move toward the floor. Lower your body until your front thigh gets parallel to the floor. Relax in that position. Push off with the front leg and return to the starting position. Repeat the exercise with the other leg and do 10 repetitions with each leg.
Stretching is very important after any exercise. Relax in your stretches and don’t force them to much in order to avoid injures. With time you’ll be able to do your stretches better and overall it helps you stay fit 24 hours.
Hold each of the following stretches for 15-30 seconds and repeat them two or three times on each side and with each leg.
- Neck stretch
Sit comfortably with your shoulders relaxed and your back straight. Move your right ear down to your right shoulder and hold for 15-30 seconds. Roll your head and bring your chin to your chest. Hold and later roll to the left and bring the ear to your left shoulder and hold.
- Hamstring stretch
Stand tall with your feet apart for the width of your hips. Straighten your right leg in front of you with the toes up and the heel down. Bend the left knee as if you’re trying to sit on your left leg, with your both hands on your thighs for support. Stay in that position 15-30 seconds. Repeat on the other side.
- Quad stretch
Stand tall with your feet apart for the width of your hips. Reach with your right hand back and grab your right foot. Your thighs should be lined up next to one another and your left leg in line with your hip. Stay in that position 15-30 seconds. Repeat with the other leg.
- Chest stretch
Stand tall with your feet apart for the width of your hips. Connect your fingers behind your back and then straighten both of your arms. When they’re straight, lift them up behind with your straight back and lowered shoulders. Stay in that position 15-30 seconds.
- Back stretch
Come on the floor to hands and knees. Separate your hands in the shoulder-width and your knees in the hip-width. Keep your back flat. Pull your abdominals in and round your back toward the ceiling. Leave your head and neck in the natural fall. Stay in that position 15-30 seconds.
This is a great set of exercises and it will help you to look fit and feel more relaxed in your daily routine. You can combine it with walks, running and any other exercises. It’s important that you follow the routine and that you start with the warm up exercises, then go to the essential ones and finish with stretching.
This way you’ll have the best workout process that will save you from possible injuries. What if I skip more than one exercise?
Do this set of exercises at least three times a week or follow 10-minute exercise regime every day. You will see that you’ll feel great after it. If you skip more than one exercise, it’s not the problem, you just need to continue and bring them back in your daily routine. Never try to double them next time, because it doesn’t make effect. You’ll just feel exhausted because of it! The goal is to have 24-hour fitness and to see the change on your body.