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Crunch Time For Busy Women

Gym Workouts At Home

If you ready to start lifting weights but don't want to commit to a gym membership, it might be worth investing in a set of dumbbells. With these weights, you can work out cost-effectively in your home. Weights can range from one kilo to 90 kilos or more. Choose what's comfortable. Do not attempt this if you have a knee injury or suffer from knee pain. Check with a physiotherapist first. Low points of workout that you can do at home anytime.


Hold your weights in each hand. The tricky thing is to keep your balance. Keep your back straight throughout. Begin by standing firmly on one leg with the other about to step forward. When you do lunge forward, bend your knees so that the front knee is bent directly over the ankle and the back knee is close to the floor. Spring back to start position after a brief pause.

Bum Raise

Kneel on a mat, with your knees directly under your hips and your arms under your shoulders, like a cat or dog pose. Exhale as you lift one knee to hip height, hold and then inhale as you lower it again. Then change sides. Always keep your back straight during this move. It should be a slow, controlled movement focusing on the bum.

When executing the movement, make sure you maintain a proper posture. Stand with your feet a hip-width apart, holding a light dumb-bell in each hand. Inhale as you slowly bend your knees to 90 degrees, as you were about to sit down. Your body should lean forward but keep your back straight and eyes straight ahead. Exhale, and tighten your bum as you push yourself back to starting position.


Venturing Into Thigh Land

For women who wants all their limbs toned and shapely, here's a workout to make your dream come true.

Side Lunges

The lunge uses the same muscles as the squat exercise. Without getting technical, this covers most of the muscles that run from your buttocks to the tops of your knees, which means little of your thigh is left unaffected by this exercise. Start with your legs spread wide and your toes pointing out. Hands should be placed on your thighs for support or out and in front for balance. Or hold onto the back of a chair. To lunge to the right, bend both knees until your right thigh is parallel to the ground. Return to the starting position and continue the same move for 15 to 25 repetitions (start with the lower and build up as you become stronger). Now change legs and repeat for a total of four sets.

Balance Squat

You need two chairs for this exercise. One should be in front of you for you to hold on to, and the other behind you. No, you are not just going to sit down, but one foot should rest on that chair. So, with the supporting leg in front of you, bring your body down, bending the supporting leg. When that leg is at a 90-degree angle to the floor, hold the position for five seconds and then return to starting position. Repeat 15 times on each leg and complete four sets. By this stage, your thighs should be aching, which proves you've been working the flab out of them!

Inner Thigh Raise

Lie on the floor on your side, supporting yourself with your elbow. Bend your non-working leg at the knee and place the sole of that foot on the ground. Extend your working leg and lift it off the ground, feeling the pressure in your inner thigh. Return to start position and repeat for a total of 15 times. Change sides and do the same for the other leg. Repeat on each leg until you have completed a combined set of four.

Abductor Inward Kicks

The abductor muscles are located on the inner part of the thigh and are needed to draw your leg towards your body. A wall or chair should be used for support if you are not too steady on your feet. Your starting position should be with one leg lifted out to the side. Move it inwards, crossing in front of the supporting leg. The knees can be bent or straight as it crosses. Take it back and forth 15 times and then change to the other leg. Take care not to swing it, but keep the move controlled. Do four sets of 15.


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