Are you ready to take control of your fitness routine without needing to carve out extra hours in your busy day?
Whether you're at the office or home, these 4 DIY (do-it-yourself) exercises are perfect for integrating into your daily routine.
Fitness for busy women who want to stay fit, focused, and STRONG - this is for you!
1. Power Plank
Why? The plank is a fantastic exercise that targets your core, shoulders, and back. It helps improve posture and stability, which is crucial for those long hours at the desk.
How to Do It:
Start in a push-up position with your hands directly under your shoulders.
Engage your core and keep your body in a straight line from head to heels.
Hold for 30 seconds to 1 minute, gradually increasing the time as you get stronger.
Tip: For an extra challenge, try lifting one leg or arm while holding the plank.
2. Chair Squats
Why? Squats are great for strengthening your legs and glutes, enhancing your overall mobility and balance.
How to Do It:
Stand in front of your chair with your feet shoulder-width apart.
Lower your body as if you're going to sit in the chair, but stop just before you touch it.
Stand back up and repeat for 15-20 reps.
Tip: Make sure your knees don’t go past your toes and keep your chest up.
3. Office Push-Ups
Why? Push-ups are excellent for building upper body strength, focusing on your chest, shoulders, and triceps.
How to Do It:
Place your hands on your desk, shoulder-width apart.
Step back so your body forms a straight line from head to heels.
Lower your chest towards the desk, keeping your elbows close to your body.
Push back up to the starting position. Aim for 10-15 reps.
Tip: Keep your core engaged throughout the movement to protect your lower back.
4. Walking Lunges
Why? Walking lunges are fantastic for working your legs, glutes, and improving your balance. They also help in enhancing your coordination and flexibility.
How to Do It:
Stand tall with your feet together.
Take a large step forward with your right leg, lowering your hips until both knees are bent at a 90-degree angle.
Push through your right heel to return to the starting position, then repeat with your left leg.
Complete 3 sets of 10-12 reps per leg.
Tip: Hold on to a chair or wall for balance if needed.
Fitness for Busy Women can make a significant difference in your physical and mental well-being.
Remember, fitness for busy women is key! Even a few minutes of exercise each day can lead to improved energy levels, better focus, and a healthier, more balanced life.
Discover additional fitness for busy women exercises, cardio routines, strength training, and balance workouts by subscribing to my YouTube channel, Q Movements!
Focus Forward,
SQ
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