A plus size workout is usually the last thing on your mind when your daily schedule is insanely busy! From preparing for work to preparing the children ready for school to making sure the work career is managed to returning home and fixing a healthy dinner to cleaning your home and getting the family plus yourself ready for a peaceful sleep.
Seriously, who has time for a plus size workout?
Levels of stress and obesity are at an all time high and health concerns are making themselves a concern in numerous people’s lives.
But a plus size workout regime is the sole thing that can energize you to handle such a busy lifestyle without trouble!
Exercising reduces stress, helps you sleep more deeply, and keeps health issues in check, while also boosting your self confidence.
No more pathetic excuses allowed, Curvy Goddess!
It’s a nice thing the body is designed the way in which it is, because there are many exercises you can do anywhere, at any moment of the day.
All you need is your physical body weight if you’re starting a new plus size workout routine.
Warm-up and Cool-down Is Vital!
When exercising, don’t forget to get a good warm-up and finish off with a slow cool-down.
It is vital to prevent injury and is straightforward to accomplish irrespective of where you are.
Walking works rather well for both your warm-up and cool-down routine.
As a NYC personal trainer I’ve listed below 5 simple exercises to incorporate in your plus size workout routine:
1. Tricep Dips. Sit on the fringe of a chair or bench with your hands next to your thighs. Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent. Lower yourself down so your elbows bend only ninety degrees and push yourself back up.
Start off with 1 or 2 little sets and build up from there.
Straightening your legs increases the workout although for most Curvy Goddesses, beginning this way can be too challenging. Begin with knees bent.
Avoid this exercise if you have wrist or shoulder Problems.
2. Push ups. Everyone knows the standard pushup position, so let’s try some things to change it up a bit.
Beginning doing the standard form is usually too hard for most women. Try bringing your knees down to the ground or perhaps using a wall to push off.
You can do push ups with your hands broader than shoulder width to get some more of a shoulder and chest workout.
If you bring your hands together into a diamond shape near the centre of your chest you may work more of the triceps and shoulders.
Eccentric push-ups: To prep you for the real deal, doing standard pushups, try eccentric push-ups. Get into standard push-up position (military). Slowly lower your body to the ground counting down 3-2-1. Repeat five times. Looks easier than it actually is. Right?
3. Crunches. When done incorrectly, they can put unwarranted stress on your back and neck. To avoid injury, be totally sure to make use of the correct strategies.
The major risk is if you jerk your neck off of the floor to force the crunch. While doing crunches, keep your hands behind your head and your elbows back while using your belly muscles to lift your head and jaw towards the ceiling.
When you’ve mastered this system, try lifting your legs off the ground or assuming a bicycle position with one leg bent and the other straight off of the ground.
4. Squats. Body weight squats are an excellent exercise you can do anywhere and an amazing way to learn correct system. Start off your squats by lowering yourself only a foot or so. Then work up to deeper squats as your muscles become accustomed to the exercise.
If standard squats seem to be above your level, try chair-sits instead. Grab a chair. Sit down and stand up. Repeat 15 times. This is going to help get your muscles working and the correct mechanics down preparing you for an increased level.
If you’re feeling a bit advanced and in need of a heavy workout, grab two 5-10 pound dumbbells and try performing squats while holding one in both hands.
5. Calf Raises. Calf raises can be done wherever there is a raised surface, e.g. a stairway. If you want balance, hold onto the railing. Facing the stairs, stand with only your toes on the step and your feet extending out past it. Standing straight up, lower your body down below the level of the step and then back up onto your toes.
Although it seems as if this is an ankle exercise, it also works out your calf muscles.
The biggest thing to think about with this exercise is the ability to go from an negative eccentric position with ankle below toes to an positive contraction position, ankle entirely raised.
With these five exercises, you’ve a full body plus size workout. Do not forget to focus on your body and take it nice and easy at first. Soreness is a normal occurrence but sharp constant pain means you need to stop. Try these exercises out today and feel the healthy benefits of fitness on the run.
Until next time Curvy Goddess…Stay Strong and Stunning!
Diane found her true calling while in the big city and that is to empower women through fitness, health, and wellness. “I saw a major shift after hiring a female trainer. I felt like I had unearthed a universal, cosmic secret.” The experience of growing up as an obese child and young adult has shaped Diane’s life and from that has given her an immeasurable internal drive in creating her present life vision and mission.
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