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Fixing dinner. Shopping for presents. Finding the perfect party outfit to impress those wonderfully opinionated in-laws. With so much to do this holiday season, sometimes the most important person is forgotten in the process. You. So when you get overwhelmed with the happy holiday stresses of food, family, and presents, remember to focus on making your presence known to those around you this holiday season through the following 7 simple strength exercises.
- Squat and Lift Press- (Need: Two 3/5 lb weight or 2 water bottles) Place your feet shoulder width apart. Hold the weights shoulder width apart with your thumbs pointing up towards the ceiling. Like you are sitting in a chair, squat down, making sure your knees do not cross over your feet. Then as you lift yourself from the squat to standing position, press the weights straight up while side lifting your right leg straight up. Squat back down and repeat on the left leg. (3 sets of 8)
- Strengthens your: quads (back of the legs), glutes (fanny firmer), outer thighs, arms, upper back, and abdominals.
- Strengthens your: quads (back of the legs), glutes (fanny firmer), outer thighs, arms, upper back, and abdominals.
- Arm Curl and Back Leg Lift- (Need: Two 3/5 lb weight or 2 water bottles) Place your feet shoulder width apart. Hold the weights shoulder width apart with your thumbs facing outward, fingers facing up towards the ceiling. Bring your right leg back with your toe pointed. As you lift your right leg straight up towards the ceiling, make sure to keep your abs tight and curl the weights up towards your shoulders. As you bring your leg down back to the original position, bring the weights down at the same time. Switch legs and repeat. (2 sets of 8 on each side)
- Strengthens your: quads (back of the legs), abdominals (tummy firmer), glutes (fanny firmer), biceps (upper arms), shoulders, and upper back.
- Strengthens your: quads (back of the legs), abdominals (tummy firmer), glutes (fanny firmer), biceps (upper arms), shoulders, and upper back.
- Front Knee Lift with Weight Press- (Need: One 3/5 lb weight or 1 water bottles) Place your feet shoulder width apart while holding your weight with both hands straight above your head. While lifting your right knee up towards your abs, bring your weight down to about the middle of your core. As you bring your leg back down to the original position, press the weight back up over your head. Exercise should be done in a constant motion while switching between the right and left legs. (3 sets of 1 minute intervals)
- Strengthens your: quads (back of the legs), abdominals (tummy firmer), glutes (fanny firmer), biceps (upper arms), shoulders, and upper back.
- Strengthens your: quads (back of the legs), abdominals (tummy firmer), glutes (fanny firmer), biceps (upper arms), shoulders, and upper back.
- Middle Squat Touch with Leg Lift- Place your feet shoulder width apart. Like you are sitting in a chair, squat down and touch your fingertips to the floor, making sure your knees do not cross your toes. As you lift back up, lift your right leg up with your toe pointed while lifting your arms up over your head. Squat back down and repeat on the other side. (3 sets of 8)
- Strengthens your: quads (back of the legs), abdominals (tummy firmer), glutes (fanny firmer), and outer thighs.
- Strengthens your: quads (back of the legs), abdominals (tummy firmer), glutes (fanny firmer), and outer thighs.
- Floor Knee Twist- (Using a mat or a clear area) Bring yourself down to the floor in a push up position with your hands shoulder width apart, fingers facing straight forward, arms right under your shoulders, core tight, back and hips straight, and feet together. While in this position, keep your core tight and twist your right knee towards the left side of your body, bringing it into your core. Bring your leg back down to the original position, and switch legs. (3 sets of 8)
- Strengthens your: upper arms, back muscles, abdominals (upper and lower), and shoulders.
- Strengthens your: upper arms, back muscles, abdominals (upper and lower), and shoulders.
- Push Ups to Elbows- (Using a mat or a clear area) Bring yourself down to the floor in a push up position with your hands shoulder width apart, fingers facing straight forward, arms right under your shoulders, core tight, back and hips straight, and feet together. (*Easier: knees on floor instead of feet in push up position). Lower yourself down towards the floor by shifting your weight from your hands to your elbows and forearms and then shift your weight back up to push up position. (3 sets of 4)
- Strengthens your: abdominals (upper and lower), upper back, upper arms, shoulders, and lower back.
- Strengthens your: abdominals (upper and lower), upper back, upper arms, shoulders, and lower back.
- Plank with Knee Touch- (Using a mat or a clear area) Bring yourself down to the floor in the plank position where you place your elbows right under your shoulders with your forearms facing straight out, keeping your core tight, your back straight, and your feet together. Hold this position for 8 seconds, then touch your right knee to the floor while keeping your back and core straight. Switch knees. Workout in a constant motion, switch knees as you go. (3 sets of 30 seconds)
- Strengthens your: abdominals (upper and lower), shoulders, upper arms, upper back, and lower back.
Why strength exercises? Although aerobic exercises increase your metabolism, strength exercises will help you burn more calories long after you exercise. So while you are chatting it up with a friend at a holiday party or cooking for family, you could also be burning extra calories just by doing these simple strength exercises. This holiday secret: multi-tasking is a beautiful thing.
Nicole Rykbos, AFAA Certified Group Fitness Instructor, Bachelor’s of Science in Health Communication
