Fitness_Cafe_TPE2

The Fitness Cafe show shares exercises and stretches that can be done at home in just 15 minutes. It's a good way to start getting fit and changing habits. The warm-up includes torso rotations, side bends, and toe touches. Chair dips, push-ups from knees, and squats are recommended for the main workout. Repeat these exercises and then cool down with a child's pose. Try these exercises and share your thoughts. Hi everyone, is there a regular exercise that you do often? What is your go-to stretch? What are some habits that you would like to change? Those questions and more on today's show. Welcome to the Fitness Cafe. Today I'm going to share a few exercises and stretches that you can do at home that only takes 15 minutes. That's right, 15 minutes. Could you do this every day? You can. Can you get super fit by only doing these exercises? Sadly, no. But, it is a good way to start, and if you have any habits you want to change, start with these. Now, it's always good to do a bit of a warm-up. Okay, you ready for it? First, while standing up, spread your legs as wide as your shoulder and arms straight in front of you. Rotate your torso to the left and to the right. Do this for about 30 seconds. Next, side bends. Stand with your legs as wide as your shoulder and hands on your hips. With your right arm, stretch your torso to the left until you feel a slight stretch in the obliques. Hold for a second, then try the opposite side. Make sure to keep your body tall and your neck and head straight. Next are toe touches. So, the same with the legs at shoulder width, but maybe just a bit wider. Lean down and touch your left toe with your right hand, then touch your right toe with your left hand. Do this, but not too quickly. Just go at a steady pace. I think this is a fantastic low-intensity warm-up. Okay, so that's the warm-up completed. So, next, with a chair, a stool, or even the side of a bed, try some chair dips. If you don't know what these are, they're simply putting your hands behind you and dipping down, but not all the way. Try these for about 30 to 40 seconds. Remember, if it's a bit too challenging, just try a few and see how you feel. Otherwise, push yourself to do three sets of 10. Next up are push-ups from your knees. So, hands about shoulder width, lower your shoulders, and then push up while keeping your core as tight as possible. Inhale as you lower, and exhale as you push up. Do about 10 of these. Then you can try some squats with your feet spread wide and toes pointing out. Lower yourself until your thighs are parallel to the floor, and then go back up and repeat. Put your arms forward for balance. Do about 10 to 15 of these, and then take about a minute break. After your break is up, do all three of these exercises one more time, the chair dips, push-ups, and the squats. Okay, so to cool down, just get into a child's pose for about 30 seconds to one minute. If you're breathing hard at this point, try to control it while you're in this pose. And there you have it. Try these and let me know what you think. This is just a little snippet of many exercises that you can do. If you're interested in some more exercises, please leave a suggestion in the comments. In the meantime, stay healthy and take care.