Don't take a flabby belly or sagging booty lying down. You can shed fat and tone your muscles without a floor mat, weight bench or any other equipment that requires you to get off your feet. Standing body exercises can help you achieve total physical fitness through cardio, strength training and flexibility exercises.
Even if you don't need or want to lose weight, aerobic exercise should be an important part of your routine to maintain heart health. There are plenty of cardio exercises you can perform while standing up to meet your fitness goals, have fun or blow off steam. Sports activities such as tennis, volleyball and basketball are all options. If you're exercising at home, you can do jumping jacks, jump rope or dance. At the gym, opt for a jog or walk around the track, or use the treadmill or the elliptical trainer.
Like cardio exercises, strength training workouts are also an important part of your health, and they promote strong muscles and bones. Additionally, you'll love showing off your lean body in that new dress or those tight jeans. Do standing strength-training exercises three times per week, for 20 minutes each workout. Get a good workout by performing upper-body exercises such as shoulder presses, arm raises, biceps curls and triceps kickbacks. Add core-toning and lower-body training exercises such as squats, lunges, leg lifts and standing crunches.
Stretching and Flexibility
Loose, limber muscles make it easier for you to tend to everyday tasks while remaining injury-free after your workouts. Begin each workout with a five- to 10-minute warm-up, followed by a few light stretches to loosen the muscles. End each workout by stretching again, performing stretches such as toe touchers, reaching toward the sky, stretching your arm straight across your chest and holding a lunge position. Never bounce while stretching; instead, ease into position until you feel the muscle stretching, and then hold it for 10 counts. You can also do yoga two or three times per week to increase flexibility while toning muscles.
Keep in Mind
Before you start incorporating any new standing exercises into your fitness routine, clear them with your doctor to make sure they're safe for your health. As you work toward your fitness goals, keep in mind that rest is as important as working out. Take at least one day off per week from your cardio routine so your body can recover. Spread your strength-training workouts across the week so you have at least one day off in between them. You can stretch every day to relieve stress and muscle tension, but always warm up before stretching.
- MayoClinic.com: Fitness Training -- Elements of a Well-Rounded Routine
- Centers for Disease Control and Prevention: Physical Activity
- Pennsylvania Health Department: Women and Physical Activity -- The Importance of Strength Training
- MayoClinic.com: Stretching -- Focus on Flexibility
- Men's Fitness: The Importance of Rest Periods
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