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Winter Workouts at Home
Six Indoor Exercises to Strengthen Your Core
When chilly winter weather keeps you inside, you still have plenty of options for exercise. Take advantage of this season to strengthen your core muscles. You won’t need a lot of fancy (or expensive) gear or equipment. There are many types of exercises you can do that work out your muscles by working against gravity. For instance, Pilates-based exercises use your own weight for resistance and can easily be done at home or wherever you travel. Plus, working out your core throughout the winter will help you maintain your strength and flexibility, so when you return to outdoor activities in the spring, you'll avoid injury. Be sure to check with a health care professional before beginning, or making significant changes to, an exercise program.
Try the six exercises below as a daily workout. Repeat this routine a couple of times each week. You can mix in cardiovascular workouts (walking on a treadmill or inside at the mall) on alternate days.
Strengthen Your Core
~Abdominals
I. Leg Raises
Lie on your back with your legs extended straight up.
Rest your arms by your sides or underneath your buttocks.
Keeping your lower back on the floor, lower your legs slowly to a 45-degree angle, then return your legs to the starting position for a count of five seconds.
If you’re a beginner, do one set of eight to 10 repetitions.
If you're more experienced, do two to three sets of eight to 10 repetitions each.
~II. Torso Twist
Lie on your back with your hips and knees bent at a 90-degree angle.
Place your hands behind your head, with your elbows on the floor.
Bring your right elbow toward your left knee, and extend your right leg at the same time. You should be bending from the waist with your left elbow on the ground.
Hold for one second, and then return to the starting position. Complete the set on one side before you go to the other side.
If you’re a beginner, do one set of eight to 10 repetitions.
If you're more experienced, do two to three sets of eight to 10 repetitions each.
Back Muscles
~III. Flat Back Extension
Lie facedown on the floor with your hands at your sides, next to your hips.
Not using your arms, slowly raise your shoulders and chest off the floor about four to six inches.
Hold for one second, keeping your lower body relaxed and your head in line with your upper body.
If you’re a beginner, do one set of eight to 10 repetitions.
If you're more experienced, do two to three sets of eight to 10 repetitions.
~IV. Kneeling Back Extensions (Cat-Camel)
Start on your hands and knees with your weight squarely over your wrists and knees.
Round your back, tucking your chin to your chest and your hips under.
Scoop your belly and press up like a camel. Hold for five seconds.
Exhale and reverse, arching your back and sinking into your shoulders like a cat. Hold for five seconds. Do 10 times.
Waist/Love Handles
~V. Side Bend Without Weights
Stand straight, with your feet shoulder-width apart, holding your chin parallel to the floor. Interlock your fingers behind your head, with your elbows pointing out.
Turn your head to the right, looking over your right shoulder. Slowly bend to the right, keeping the arms in place.
Repeat, turning to the left side.
If you’re a beginner, do one set of eight to 10 repetitions per side.
If you're more experienced, do two to three sets of eight to 10 repetitions per side.
~VI. Side Bend With Weights
Stand with legs shoulder-width apart, hands extended to each side, holding a dumbbell (two to three pounds).
Bend slowly to the right side and hold for three to five seconds.
Repeat, turning to the left side.
If you’re a beginner, do one set of eight to 10 repetitions per side.
If you're more experienced, do two to three sets of eight to 10 repetitions per side and use 3- to 5-pound dumbbells.
*Exercise Improves Blood Sugar
http://diabetescontrolforlife.com/active_living/content.aspx?p=regular_exercise
*Exercise Planning: Safety Comes First
http://diabetescontrolforlife.com/active_living/content.aspx?p=safety_first
*Preparing for Your Workout
http://diabetescontrolforlife.com/active_living/content.aspx?p=preparing
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*************************************
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Write to me at Webriter@verizon.net or use the comment or chat features. I do appreciate the feedback even if it’s negative, Christian Biblical stories
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blessings
-----THE GARDEN GNOME
~~~Jokes and Inspiration~~~
A synonym is a word you use when you can't spell
the word you first thought of.
-- Burt Bacharach
The conventional view serves to protect us from
the painful job of thinking.
-- John Kenneth Galbraith
The most common of all follies is to believe
passionately in the palpably not true. It is the
chief occupation of mankind.
-- H. L. Mencken
You know you're getting old when you stoop to tie
your shoelaces and wonder what else you could do
while you're down there.
-- George Burns
~~~
22 WAYS TO BE A GOOD DEMOCRAT
1. You have to be against capital punishment, but support abortion on
demand.
2. You have to believe that businesses create oppression and
governments create prosperity.
3. You have to believe that guns in the hands of law-abiding Americans
are more of a threat than U.S. nuclear weapons technology in the hands
of Chinese and North Korean communists.
4. You have to believe that there was no art before Federal funding.
5. You have to believe that global temperatures are less affected by
documented cyclical changes in the earth's climate and more affected by
soccer moms driving SUV's.
6. You have to believe that gender roles are artificial but being
homosexual is natural.
7. You have to believe that the AIDS virus is spread by a lack of
federal funding.
8. You have to believe that the same teacher who can't teach fourth
graders how to read is somehow qualified to teach those same kids about
sex.
9. You have to believe that hunters don't care about nature, but loony
activists who have never been outside of San Francisco do.
10. You have to believe that self-esteem is more important than actually
doing something to earn it.
11. You have to believe that Mel Gibson spent $25 million of his own
money to make "The Passion of the Christ" for financial gain only.
12. You have to believe the NRA is bad because it supports certain parts
of the Constitution, while the ACLU is good because it supports certain
parts of the Constitution.
13. You have to believe that taxes are too low, but ATM fees ar e too
high.
14. You have to believe that Margaret Sanger and Gloria Steinem are more
important to American history than Thomas Jefferson, Thomas Edison, and
A.G. Bell.
15. You have to believe that standardized tests are racist, but racial
quotas and set-asides are not.
16. You have to believe that Hillary Clinton is normal and is a very
nice person.
17. You have to believe that the only reason socialism hasn't worked
anywhere it's been tried is because the right people haven't been in
charge.
18. You have to believe conservatives telling the truth belong in jail,
but a liar and a sex offender belonged in the White House.
19. You have to believe that homosexual parades displaying drag,
transvestites, and bestiality should be constitutionally protected, and
manger scenes at Christmas should be illegal.
20. You have to believe that illegal Democrat Party funding by the
Chinese Government is somehow in the best interest to the United States.
21. You have to believe that this message is a part of a vast, right
wing conspiracy.
22. You have to believe that it's okay to give Federal workers the day
off on Christmas Day but it' s not okay to say "Merry Christmas."
~~~
WORDS TO LIVE BY
1. Never, under any circumstances, take a sleeping pill and a laxative on the same night.
2. Opportunities always look bigger going than coming.
3. Bills travel through the mail at twice the speed of checks.
4. A conscience is what hurts when all of your other parts feel so good.
5. No man has ever been shot while doing the dishes.
6. A balanced diet is a cookie in each hand.
7. If you must choose between two evils, pick the one you've never tried before.
8. Junk is something you've kept for years and throw away three weeks before you need it
9. Experience is a wonderful thing. It enables you to recognize a mistake when you make it again.
10. Never lick a steak knife.
~~~
The assignment the Sunday School teacher gave them was to draw a picture of their favorite Christmas Carole, Johnny drew and drew, and colored and by the end of class had a masterpiece, he showed it to the teacher who gushed over it saying, "I see, this is great, there is Mary and Jesus, and Joseph and the thyree wise men, but who is the fat guy over here?"
"That's round yon virgin." Johnny replied proudly.
~~~
As I was nursing my baby, my cousin's six-year-old daughter, Krissy, came into the room. Never having seen anyone breast feed before, she was intrigued and full of all kinds of questions about what I was doing. After mulling over my answers, she remarked, "My mom has some of those, but I don't think she knows how to use them."
~~~
A warning called out by a bus driver at Disney World: "Don't forget your kids. If we find them, we drop them off at the 'It's a Small World' ride, where they'll learn the song in 30 languages, and sing it to you over and over."
~~~
Have an awesome day and God bless your home this Christmas, May you be so blessed that you can bless others with what overflows from your cup.
SOURCES
(1) http://diabetescontrolforlife.com/active_living/content.aspx?p=winter_workouts
