1.Lunges
With your feet hip-width at a
distance, take a large step forward with your left foot. Plant the foot, then
slowly twist the left knee to a 90-degree angle with your back knee lightly
touching the ground. Push up with your front leg to return to the starting
position, then do again on the other side. Because exercising your leg muscles
helps increase blood flow to the heart and forces it to work harder, lunges are
a good part of a cardiovascular routine (and they can help to avoid varicose
veins!).
Daily amount:10 to 20 reps,
alternating sides.
2.Cow or Cat
This yoga move helps ease lower back pain.
Get down on your hands and knees, and bend your back into a U shape (the
swayback of a cow); then do the reverse, rounding it to form a hump (the
"cat").
Daily amount:One or
two sets of 10.
3.The Plank
An alternative to sit-ups, this workout strengthens the muscles that hold your
spine while giving you rock-hard abs. Lie on your stomach with your elbows on
the floor in front of you, then slowly go up onto your toes and straighten your
body like a plank. Hold for 10 to 20 counts, then lower yourself back down.
Daily amount:One and
two sets of 10.
4.Crosses
Stand
up and make your arms straight out to the side. Bend your hands back at the
wrists while at the same time moving your arms behind you as far as they'll go.
Hold for five counts, then bring your arms back in line with your torso. You
may feel stress in your shoulders, forearms, and wrists, indicating you're
stretching muscles needed for tasks as diverse as driving, typing, and hoisting
heavy loads.
Daily amount:One and
two sets of 10.
5.Bent-over Rows
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