The Top 10 Indoor Exercises for This Winter

Winter is fast approaching and you are perhaps wondering how you will keep that muscle tone developed over the summer at the beach - and fight off the effect of Thanksgiving and Christmas dinners at the same time. Don't have time to get to a gym on a regular basis? Not to worry, there are some easy-to-do exercises that you can do all winter to keep in shape. In fact, these are exercises that are good for you year round.

The key to keeping fit is to work the whole body, concentrating on the core; the lower back, the abdominal region, and the legs. The following are ten exercises based on the program of the Army's Physical Fitness Research Institute at Carlisle Barracks, Pennsylvania. They can be done anywhere, and don't require equipment beyond a six-foot length of elastic tubing which can be purchased at any hardware store. The amount of resistance in the tubing ranges from light to heavy. If you're a beginner to resistance training, it is advisable to start with the light or medium resistance tubing. In most stores, it is color-coded with green being light resistance, blue is medium, and black is heavy resistance. Before using the tubing, tie a secure loop in each end for ease of use.

Before starting any of these exercises, spend a few minutes stretching to warm up and prevent muscle injury.

Now, starting with the abdomen, here are the top 10 exercises for keeping fit this winter.

1. Crunches. For tightening abs. Lie flat on the floor, knees up, feet flat on the floor, and hands clasped behind the head. Lift the head and shoulders, about three inches and hold for ten seconds. Slowly lower back down. Repeat this exercise ten times.
2. Squats. Good for strengthening the quadriceps and knees. Stand with sheet not quite shoulder width apart, hands on hips. Bend slightly at the knee, keeping the back straight until the angle between thigh and calf is about 45 degrees. Hold for a count of five; then slowly straighten. Repeat 20 times.
3. Leg lift. Hamstrings, thighs and lower back. Lie flat on your back, legs straight arms across your chest, and feet together. Lift feet together about two inches and hold for a count of ten, then slowly lower them. Repeat 20 times.
4. Pushups. A traditional military exercise that works arms and shoulders. Face down, body straight, feet together supported on the toes and hands flat on the floor beneath the shoulders. Slowly lower until your chest touches the floor, then slowly raise back to the ready position. Keep the back straight throughout. Repeat 20 times.
5. Back stretch. For lower back. Sit on the floor with feet stretched out in front of you, heels together and back straight. Slowly lean forward, keeping the back straight, and touch your toes (or at least make the effort). Hold for count of ten; then lean back. Start with 10 repetitions, increasing to 20 as your muscles loosen up.
6. Weightless bench press. Strengthens the pectoral muscles, deltoids and triceps. Secure the middle of your elastic tubing to some object at shoulder level, and facing away from the anchorage, grasp the loops, elbows out. Then push the tubing forward until your arms are straight, hold for count of five, then slowly return to the relaxed position. Repeat 20 times.
7. Wrist flex. Strengthen wrist extensors and flexors. Sit on a comfortable, but firm chair with the middle of the tubing under your feet. Grasp the loops of the tubing and alternating arms, bend your wrist upward, hold for count of five, then slowly relax it. For extensors do the exercise with palms down, for flexors do it with palms up. Repeat 10 times.
8. Twist (standing or sitting). For tightening the oblique abdominal muscles. With hands on hips, pivot the upper body, keeping the lower body straight, first to the right then the left. At each pivot, hold for count of five. Repeat 20 times.
9. Tip-toe. This is my own personal exercise for strengthening the ankles and Achilles tendons. Stand erect, hands on hips, feet together. Raise your heels off the floor about two inches and hold for count of ten; then slowly lower back to the floor. Repeat 20 times.
10. Overhead press. This works on the biceps and triceps. Stand erect with the middle of the tubing anchored by a foot (doesn't matter which one.). Grasp the loops in your hands, palms up. Slowly raise your arms until they are straight, hold for count of five then slowly lower them. Repeat 20 times.

While these exercises won't build muscle bulk, done three times a week, they will increase strength and flexibility and help you to maintain good body tone through the cold winter months ahead.

Reference:

http://www.army.mil/aps/09/information_papers/army_physical_fitness_research_institute.html

http://vo,ep/cp,/3881727