Staying fit and slim has always been a struggle for many whose metabolism is low and appetite is high. On my end, I have a natural slim figure. I used to have no problem on eating much and getting fat so I always wanted to get fat--have some meat and muscles rather than being bony and skinny. Then I noticed my body metabolism changed as I grew a little older. My metabolism is slowing down which causes me to have a bulging belly and round, chubby cheeks especially when I eat a lot--two to three cups of rice and indulging myself with carbohydrate-rich foods. I did get what I always wanted (to be fat), but I wasn't comfortable with the phase change of my metabolism. I had to discipline myself and do some exercises to lose the flabby fats. Let me share to you some simple exercises we can do at home.
Fitness & Exercise
Plan Basics
Warm up with the first 30-second core charger. Then go through the routine, performing 10 to 12 repetitions of each body-shaping move and 30 seconds of each charger. Repeat the entire workout once. It should all take less than 15 minutes. Perform the strength moves at a steady speed, taking about three seconds to lift and three seconds to lower. Then pick up the pace for the core chargers.
Core Charger: Crisscross
Stand with feet hip-width apart. Bend arms and hold them out to sides, so they form right angles, palms facing forward. Contract abs and pull left knee and right elbow toward each other. Pause, return to start, then crunch right knee and left elbow together. Continue, alternating, for 30 seconds.
Body Shaper: Marching Shoulder Raise
Stand holding dumbbells at sides. Raise left knee and right arm out in front of you and left arm out to the side. Lower to start and repeat, raising the right knee and lifting the left arm forward and the right arm to the side. Alternate, doing a full set on each side. Firms: arms, shoulders, abs
Core Charger: The Twist
Stand with feet hip-width apart, holding a dumbbell by the ends. Extend arms straight in front of you, elbows slightly bent. Twist torso to right as far as comfortably possible, keeping head and neck in line, hips facing forward. Then twist all the way to the left. Continue, alternating, for 30 seconds.
Body Shaper: Bridge Chest Press
Lie faceup, knees bent, with feet flat. Hold a weight in each hand at chest level. Squeeze butt and lift it and hips off the floor as you extend arms and press weights toward the ceiling. Body should form a straight line from chest to knees. Return to start. Perform a full set. Firms: chest, arms, abs, butt
Core Charger: Roll Like a Ball
Sit on the floor and hug knees to chest, dropping chin slightly. Balance on tailbone and lift feet. Pull abs in and, using momentum, roll back onto upper back. Contract abs and roll back to start. If the move is too hard, loosen arms, so knees are pulled less tightly to body. Repeat for 30 seconds.
Body Shaper: Chair Dip Curl
Sit on edge of chair with feet flat on floor. Grasp chair, walk feet out, and inch butt off seat. Bend elbows straight back and dip your butt toward the ground while pulling left knee toward chest. Lower leg and raise body. Complete a set. Then switch legs and repeat. Firms: arms, shoulders, back, abs
Core Charger: Wall Push-Up
Stand arm's length from a wall, fingertips just touching it and feet close together. Lean forward and place hands flat on the wall directly in line with shoulders. Perform push-ups: Bend arms and lower torso toward the wall until elbows are bent at 90 degrees. Press back to start. Repeat for 30 seconds.
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