Can't workout because you don't have enough time to go to the gym? How about sparing a few minutes to open the broom closet or go to the garage? You don't need thousands of dollars in high-tech exercise equipment to get an intense workout because you have an entire gym in your house! Certified personal trainer Jeremy Shore has some tips for basic exercises you can do around the house -- so get ready to sweat!
Before getting started, it is important to make sure you maintain good posture. With correct posture we move, breathe and digest better while protecting ourselves from injury. Here are the posture checkpoints to always remember and practice throughout the day:
Keep your feet pointing straight ahead hip-width apart.
Your knees should be in line with your middle toes.
Maintain a 'neutral spine': To find your neutral spine, "Pull your stomach in like you're putting those tight jeans on and squeeze your butt," advises Jeremy. "This activates the muscles that stabilize and protect your spine."
Pull your head and shoulders back.
Proper flexibility is crucial to the body functioning correctly and maintaining good posture. If certain muscles are too tight on one side of the body, they will be weak on the opposite side. For example, if the hip muscles are tight, which they tend to be due to long periods of sitting in a car in traffic or behind a desk, the butt muscles will not function correctly. It is important to then stretch the hip muscles to build a better "brain-booty connection," teaching the brain to recruit the butt muscles more efficiently when doing an exercise.
Back and shoulder stretch: Take a step ladder and place your hands on the top bar. Walk your feet back until you can bend forward at the waist 90 degrees, keeping a very light bend in the knees. Your arms and back should be parallel to the floor, with your ears in between your arms. To add to the stretch, slowly "shake your tail feather" back and forth, pausing for a second in each direction.
The hip stretch: With both feet pointing straight ahead, place one foot on the bottom step of the ladder. Place the opposite leg behind you with the heel on the ground. "Put on your tight jeans" and squeeze your butt while slightly leaning forward.
The calf stretch: With straight arms, place both hands on the top step of the ladder, bringing one foot close to the step with the knee bent and the other leg straight back, pressing the heel into the ground. This is especially important for ladies who wear heels a lot. When the calf muscles get too tight, the ankle will not work properly, which can lead to knee and back pain.
For a good strength workout, Jeremy recommends trying sweeping lunges, which are a great way to blend a workout with a household chore! Place the outdoor broom in front of you, grabbing it at the top of the handle, hand over hand. While pushing the broom forward step into a lunge leading with the heel. Make sure your front knee does not pass over your front foot as you step into the lunge. Your back knee should bend and stop just before touching the ground. Keep good posture alternating legs as you move back and forth.
For more better-than-nothing workouts, click here to see what you can do in the kitchen while you're waiting for your water to boil!
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