Getting started, keeping it simple

Hey friends!  Today I just want to help you get started and keep it really simple.  I know it can be really hard to squeeze in exercise, but trust me, once you make the time for it, you will wonder why you didn't try earlier.  We are only going to start out with 3 basic exercises today.  For now, I'd like you to just start out with 5 minutes per day.  See if you can do this at least 3 or 4 times this week.  There is no equipment necessary.  Easy, right?

1) Stationary lunges - This exercise will work your thighs, calves, glutes and abs.  Stand with your feet staggered on in front of the other, with both feet pointing in the same direction (almost like a scissors stance).  If you are new to exercise you may need to hold onto a chair.  With your hands by your sides, bend both knees, making sure your front knee doesn't travel too far ahead and that your rear knee doesn't hit the floor. Also, to work your abs, make sure you have your belly button pulled in towards your spine.  This will also help protect your back.  Inhale as you bend your knees and exhale as you straighten. You also want to keep you shoulders above your hips.  Don't lean forward.  If you want a core challenge, raise your hands above your head.  After you bend your knees, straighten to start position and repeat.  Do 1-3 sets of 8-10 repetitions on each leg.

2) Push-ups - Thsi exercise works you ches, back, arms, and abs.  There are many ways you can do push-ups.  A lot of men are good at doing full push-ups because men generally have more upper body strength than women.  So my suggestion for my girlfriends is to start out on your knees.  Now you can do a box-style push up if you haven't worked out or have back problems.  This is where you are on all fours hips above knees and shoulders above wrists.  Then there is the modified push-up where you shift your hips forward of your knees.  The mod. full push up is where you have one knee bent and one leg extended.  And last is the full push-up where both legs are extended.  When doing any of these you should pull belly-button to spine, also inhale as you bend your elbows and exhale as you come back up.  Make sure you are not leading with your hips.  Aim to do 1-3 sets of 8-10 reps.

3) Basic abs crunch - This is for you guessed it your abdominals.  Now this exercise is better when you focuc on quality rather than quantity.  Lie on your back with your knees bent and feet on floor about hip width apart.  Pull belly button to spine.  Place hands behind head, but make sure you are not going to yank.  Keep elbows wide.  Take a big inhale and on the exhale lift your head, neck and shoulders while pulling abs in.  On your inhale lie down again.  Then exhale repeat.  Aim to do 1-3 sets and 8-10 reps.

Keep at this for this week.  I will add more exercises soon.  If you have questions, let me know.