Lose the Clutter, Lose the Weight (35 page)

Squat Kicks

Stand with your toes pointed forward and your feet spread slightly wider than shoulder-width apart. Squat down, keeping your knees forward (but not extending past your toes) and your upper body upright. As you squat down, bring your hands up in front of your upper body.

Now, press yourself back into a standing position, drawing your hands down to your sides. Keep your ab muscles tight throughout the movement. As you stand, gently kick one foot out in front of you. Squat and repeat with your other foot. Go back and forth as necessary.

Stationary Lunges (or Split Squat)

Stand with your feet together and your hands on your hips. Take a step backward with one foot. Bend your front knee, with your back leg extended behind you and the back knee slightly bent, and lower your body. Much of your weight will be on your front foot; allow only the toes of your back foot to touch the floor. Keep your back heel off the floor and both toes pointed forward at all times. This will be less stressful on your knees. Keep your ab muscles pulled in tight throughout the motion.

If you'd like, lower yourself far enough that your front leg is bent at a 90-degree angle and your back knee comes close to the floor. Make sure your front knee doesn't reach forward past your toes.

Press yourself back up to an upright position and repeat. When you're done on that side, switch to the other side.

Stationary Squats While Holding On to Your Desk

Stand with your toes pointed forward and your feet spread slightly wider than shoulder-width apart. Your desk should be about 2 feet in front of you. Place your hands on the desk for support.

Squat down, keeping your knees forward (but not extending past your toes) and your upper body upright. Now, press yourself back into a standing position. Keep your ab muscles tight throughout the movement. Repeat as necessary.

Sumo Squats

Stand with your feet wider than shoulder width and your toes pointed outward. Hold a weighted duffel bag in front of you with both hands, with your arms extended toward the floor.

Lower yourself straight down, holding your upper body mostly upright but allowing your rear to stick out a bit. Be sure as you squat down that your knees don't extend out past your toes. Press yourself back up and repeat as necessary.

Toe Raises

Stand with both feet together and toes pointing forward. Lift your heels off the floor so that you're rising up on the balls of your feet. You should feel your calf muscles tighten as you rise. Lower your heels back to the floor and repeat as necessary.

Tree Pose

Stand with your feet shoulder-width apart and your toes pointed forward. Using your hands, if necessary, bring your left foot up and place the sole of your foot against your right inner shin (or inner knee or thigh if you can do so). Your left knee will be bent and pointed out to your left. Balance on your right foot for 15 seconds. If you lose your balance, get back into position and finish your time.

Switch to the other side.

Triceps Dips

You can do these on a chair that doesn't swivel, a sturdy coffee table that's not glass-topped, a couch, or a step. Sit on the edge of the chair with your hands also resting on the edge, then walk your feet forward until your legs are extended in front of you with your knees bent. Your rear is slightly in front of the chair, and all your weight is on your palms and your feet.

Lower your rear toward the floor, allowing your elbows to bend behind you. Press yourself back up until your arms are straight but not locked. Repeat as necessary.

Walking Lunges

Stand with your feet together and your hands on your hips. Take a step forward with one foot. Bend your front knee with your back leg extended behind you and the back knee slightly bent, and lower your body. Keep your ab muscles pulled in tight throughout the motion. Keep your back heel off the floor and both toes pointed forward at all times. This will be less stressful on your knees.

When starting out, you don't have to bend your knee or lower your body far. Make sure your front knee doesn't reach forward past your toes.

Press yourself back up to an upright position, step forward with your back foot so your feet are together, and repeat on the other side. You'll end up “walking” forward as you do your lunges.

Walking Lunges with Glute Kickback

Start with your left foot in front of your right with your feet about 2 feet apart and your back heel off the ground. Lower your body so that your front knee is bent at approximately a 90-degree angle and your back leg is slightly bent and moving toward the floor. As you press your body back up, lift your right leg up behind you, using your butt muscle to do so. Keep the back leg extended, pausing for a brief second. Step forward onto your right leg and begin performing the lunge exercise again.