Excercise

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Great Exercises To Get Fit At Home

Crunches
Keep lower back pressed to the floor, hands gently cradling head ..Don't strain the neck
Flatten abs at top of movement by exhaling and contracting the muscles--imagine creating a canoe-shape between your hips and ribs
Don't use momentum--go slowly and take your time

Reverse

Keep your lower back on the floor

Use your abs to lift your hips straight up, just a few inches off the floor.

Flatten the abs at the top of the movement as described above

Oblique Twist

Focus on bringing your shoulder towards your hip, rather than bringing your elbow to your knee.

Lift your shoulders off the floor and twist, feeling a squeeze in the opposite side of the waist

Flatten the abs at the top of the movement as described above

Crunches

Keep torso parallel to the floor (ball centered under mid-back or lower-back)

Place hands behind head or across chest.

Curl your abs by pulling the bottom of your ribcage down toward your hips. Avoid pulling on the head or neck.

Flatten the abs throughout movement

Get Fit At Home

Squats -- For Upper legs and gluts

Squats are a great workout for your upper legs and gluts. Start standing tall, knees slightly bent, feet shoulder distance apart, holding dumbells in your hands.

PushUps--fantastic looking arms

Push ups are perfect for developing fantastic looking arms. Start with your knees on the floor, hands slighly wider than shoulder width apart placed below your shoulders, and back straight.

Click For More Articles On Fitness

Information from the sources : Exercise program helps immigrant women get fit

Last Updated Jul 14 2004 01:27 PM EDT
CBC News

MONTREAL – A new exercise program is designed to help busy newcomers to Canada overcome barriers and add more physical activity to their lives. Three women who recently arrived in Montreal all share the same problem—Type 2 diabetes. They know exercise and diet can keep it under control, but staying in shape is easier said than done.

Shima Rashid (left) and Nira Ahmed practise the new exercises.

"In our diet, we eat so much oil—we fry everything," said Maritza Rivas. "We don't have time for going and exercising." Researchers at the University of Montreal have created a 12-week program of simple, do-it-at-home exercises for women who don't have time to go a regular fitness class. "It's good to be active in your house, but you can also add other things to make sure that your intensity is good [and] that your duration of physical activity also is good," said kinesiologist Marie-Eve Mathieu. Rivas and her classmates have incorporated more movement into their routines, such as taking the stairs to the subway, walking to the grocery store and playing with their children. "We also did [muscle] exercises with just a chair and elastic bands," said Mathieu. After three months, the health benefits are starting to show.

Marie-Eve Mathieu

"My diabetes is controlled, my blood pressure is controlled; everything is under control," said Nira Ahmed. Rivas said she sleeps better and feels more energetic. "I'm already doing my quota of exercise, but it's the way you do it so you don't feel that you lose your time in exercise." Mathieu and her colleagues are now preparing exercise kits aimed at health professionals, so they can prescribe exercise in a way that fits into women's lives.

	Crunches Keep lower back pressed to the floor, hands gently cradling head ..Don't strain the neck Flatten abs at top of movement by exhaling and contracting the muscles--imagine creating a canoe-shape between your hips and ribs Don't use momentum--go slowly and take your time
	Reverse Keep your lower back on the floor Use your abs to lift your hips straight up, just a few inches off the floor. Flatten the abs at the top of the movement as described above
	Oblique Twist Focus on bringing your shoulder towards your hip, rather than bringing your elbow to your knee. Lift your shoulders off the floor and twist, feeling a squeeze in the opposite side of the waist Flatten the abs at the top of the movement as described above
	Crunches Keep torso parallel to the floor (ball centered under mid-back or lower-back) Place hands behind head or across chest. Curl your abs by pulling the bottom of your ribcage down toward your hips. Avoid pulling on the head or neck. Flatten the abs throughout movement
Get Fit At Home Squats -- For Upper legs and gluts	Squats are a great workout for your upper legs and gluts. Start standing tall, knees slightly bent, feet shoulder distance apart, holding dumbells in your hands.
PushUps--fantastic looking arms	Push ups are perfect for developing fantastic looking arms. Start with your knees on the floor, hands slighly wider than shoulder width apart placed below your shoulders, and back straight.

	Click For More Articles On Fitness