By
Sarah Tan, Dr Oz The Good Life
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It's not always easy to
get out and do a full workout, especially when you know it'll leave you
drenched. Don't fret! There are a number of quick and easy exercises you
can do — even at your desk in the comfort of air conditioning — and all
you'll need for most of them are your own muscles or an exercise band.
Mike Beatrice, owner of the Oakland Fitness Company
in Oakland, California, offered his training expertise on these eight
exercises that will give you the most strength for the least stickiness.
"Any exercise can be sweatless if you don't do too many reps, but these can be more effective than a lot of exercises that do make you sweat," Beatrice says. Oakland Fitness Company patron Mika Franceschi demonstrates the exercises below.
1. The Knee Twist
If you spend the majority
of your day working in an office, Beatrice suggests a quick session of
squats with a resistance band to help improve posture and relieve
tension in your back. To do this, stand with your legs a little more
than hip-width apart so there's tension in the band, then rotate your
right knee 10 to 15 times. Repeat on the left side.
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2. The Plank
A plank can help
strengthen your core muscles and can also become the basis of strength
training for other exercises. To do a plank, place your feet
shoulder-width apart and put your body weight on your toes and elbows.
With your legs straight and torso elevated, keep your abdominal muscles
sucked in and make sure your back is as straight as possible. Hold this
position for 30 to 60 seconds, then repeat a second time if you're able.
3. The Bridge
This move can engage your
glutes and loosen your quads. Lie on your back with your feet planted
shoulder width apart on the floor, knees bent and arms straight at your
sides. Then push your abdomen upward, using your thighs and keeping your
shoulders and head pressed to the floor. Repeat 5 to 10 times.
4. The Superman
"When you're sitting all day, you're slumped over and can get a sore neck. The Superman will fix that," says Beatrice.
Start
by lying face down on a mat with your arms extended in front of you,
and your legs extended behind — just like Superman. Then lift your head,
hands and feet off the ground while keeping your abdomen on the floor.
Repeat 10 to 15 times.
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5. The Knee Tuck
Lie on your back with your
knees bent and feet touching the floor. Keeping your hands at your
sides, slowly roll your bent knees upward and try to touch your nose
while keeping the back of your head pressed on the mat, engaging your
core. Then slowly lower your legs while keeping them in the same
position and tap your heels to the floor. Try not to grab the mat for
support. Repeat 10 times.
6. The Pushup Pike
Get in plank position with
your arms bent at 90 degrees and legs extended behind you. Slowly
straighten your elbows, then move your body backward onto your toes—from
the side, you're making a triangle shape. This move will benefit your
quads and triceps. Repeat 12 times.
7. The Band Pull
Take your resistance band
and hold it out in front of you, arms extended. Slowly pull the ends of
the band apart, then slowly return to the original position, keeping
your head straight and eyes forward. This move can improve your posture
and prevent slumping at a desk. It also works your posterior muscles, as
well as your deltoids. Repeat 10 times.
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8. The Posterior Band Fly
Place your resistance band
in a line on the floor and step on it with your feet shoulder-width
apart. With your right hand, grab the band on the left side, and with
your left hand, grab the band on the right side so they form a cross in
front of your shins. Next pull the band by raising both arms so they're
parallel to the ground. Repeat 5 to 10 times.
If
you work a job that requires you to sit all day, Beatrice recommends
doing exercises that work your glutes and core at least once before you
sit down.
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