It’s sweater weather and if that means anything it means skinny jeans, winter boots, and leggings galore. But rocking your closet in style means fitting a quick workout during the day even with the family in tow to be able to eat comfort food in style and enjoy the festivities easily. Even with the limited amount of time the holidays give us, trainers swear by these five low-intensity exercises to give you more physical tone and time throughout your day.
1. Wall sits
Performing a wall sit is a method where you sit with your back against the wall with your feet shoulder length apart. You then slide down against the wall until you are at a 90-degree angle. Holding this position includes using your abdominal muscles. You also work your glutes, quads, and calves. In performing this exercise, you strengthen the muscles needed to further ease your workout sessions.
Lunges involve similar movements. “Lunges work for multiple larger muscle groups at the same time,” celebrity trainer Jillian Michaels, told Insider. “They build lower body strength and help to maintain muscle mass and bone density in the lower body.”
How? You start by testing your balance. Your feet will be hip-width apart. You will then step forward and bend both knees until you are at the 90-degree angle you practiced in your wall sit. You will then shift forward so that your rear foot lands ahead of you.
3. Lunges with cardio
Ashley Walter, a Chicago-based certified personal trainer spoke to SELF about her passion for implementing leg-based cardio like lunges. “They strengthen your lower body, improve your balance, and challenge your core muscles.” It is easy to work towards it by doing a back lunge and lift. Instead of shifting into the opposite leg to go to your 90-degree angle, you will lift your leg straight up to work your hamstring and your glutes. This will be alternated between both legs.
You will begin by lying down at a 90-degree angle with your arms against your side. You will point your legs straight forward and keep your knees close together. You will then raise your body off the ground, hold the position for a few seconds, and lower it.
Your glutes make up the largest muscle in your body. To shape it is simple. You will stand tall with your feet shoulder-width apart. You will bend your body keeping your hips square and your torso upright as low as you can. You will then raise your body and continue the repetitive motion.
What will you implement during the holidays? We would love to know! Sound off in the comments.