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EXERCISING TIPS AT HOMEHere are some exercising tips at home for you. On this page you’ll find a general program you can do, as well as some extra tips and guidelines.As always, consult your physician before you start any program. Enjoy! I also highly recommend reviewing the fit ball exercises (click here) as it adds a lot more variety, and possibility to your workouts. General
Program for Home
This is a
great all round program that you can do at home to improve your upper
and lower body strength as well as improve your cardiovascular
fitness. It consists of a warm up, strength
component, cardio component, and cool down. You'll also find
some general guidelines accompanying these exercising tips at home.If your goal is to lose weight as well, then by following a good meal plan, you'll be able to shed fat with ease. The link below will complement your exercising tips at home ideas on this page. WARM UP
One of the most important exercising tips at home I can give is to ALWAYS start you exercise by warming up. This gets your muscles, joints and ligaments ready for the activity ahead an prevents unnecessary injuries. A good example for a warm up is to walk for five mins, or jump on an exercise bike. Go at an easy pace. The aim is to gradually increase your heart rate and warm your body. STRENGTH I always get asked if it is better to do your strength exercises first or the cardiovascular component. In all honesty there is no hard and fast rule. There is a general consensus that it is better to start with strength exercises as it takes more concentration with regard to technique than cardio. If you do strength first, you will not be fatigued from cardio, and less likely to perform exercises incorrectly. On the other hand, those times I am focusing on improving cardio, I really like to punch it out first because my mind it fresher in the beginning and I am more likely to put in a better effort. So it’s up to you. Keep an open mind and work out what’s best for you! Perform the movements below in the order I have presented them in and follow the exercising tips at home guidelines accompanying them. SQUATS
Works your leg muscles, and butt!  Keep your heals on the
ground and look forward as you move from position 1 to position
2. This helps in keeping your back straight throughout the
movement. Be sure not to
fully lock the knees straight in position 1.
If you are having trouble balancing or keeping your heels on the ground, you may be better off trying the lunges instead of squats. LUNGES
Works your leg muscles and butt! There is more emphasis on the butt than squats on this exercise.  Starting in position one,
move to position two so that your knee does not go past the level of
your toes. If you go down and forward simultaneously, you may
go past this level and therefore place undue strain on your
knee. So think more in terms of an up/down type of movement,
rather than up/down with too much forward!
PUSH UPS
Works your chest, front of shoulders and back of upper arms. No illustration needed here. We all know what a pushup (aka press up) is. Start on your knees if you don’t have the strength on your toes. Points to consider:
CHIN UPS
Works your upper back, and front of upper arms.  Now this can be done with using railing that you may find in a park. When you pull your body up to the bar, be sure to keep your mid to lower chest in line with it. In other words, try not to pull you neck up to the bar. Alternatively you can use dumbbells and a fit ball for to work the same muscles if you cannot locate a railing. Click here for more information. BENCH
DIPS
Works back of your upper arms.  Notice
in the illustration how her toes are off the floor, and her butt is
close to the bench from position 1 to position 2. These things
help to keep your bodyweight on your arms and not your legs. This
is an arm exercise, not a leg exercise!
If, on the other hand, you are struggling to lift your own weight in your arms, you can transfer to you legs. But not too much, you still want a good workout! Don’t fully lock your arms out when you return to position 1, and for extra emphasis on your triceps (back of the upper arms) point your elbows more backward rather than outward. SIT UPS
Stomach muscles No illustration needed here. We all know what a sit up is. In fact my exercising tips at home for abdominal training is to choose one exercise such as a standard sit up, or a crunch, and another exercise for the side muscles (obliques). This will involve any twisting movements (e.g.: sit ups with a twist), or side bending movements (e.g. side crunches). For more exercising tips at home for your abdominal muscles using the fit ball click here. FLOOR
BRIDGES
I have included this mainly as a lower back strengthening exercise. But it also works the back of your upper legs, and butt muscles.  Quite a simple movement, just make sure it is slow and controlled. You can progress to using one leg as you improve.
CARDIO The exercising tips at home for the cardio component are to do what you enjoy. The easiest and cheapest form is to walk/run. Get out on a bike, or use and exercise bike. When you finish your strength work, simply head out the door for your cardio component. 20 to 30 mins. An alternative is to do your strength on 1 day, and cardio the next. Keep alternating and don’t forget to have a rest day! Cardio days can involve swimming, running/walking, bike rides, or walking the dog. COOL DOWN STRETCHES
 General Exercising Tips at Home Guidelines
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