Okay I get it: you are not a big exercise fan. But you understand the benefits of exercise and you want to include it in your life, even with moderation. So keep reading.
Most people think that a brief walk is more than enough exercise for them. But let me explain something. Adding some resistance training as well will make your muscles stronger, making the body look slimmer, more toned and beautiful. This, you cannot get with walking alone.
Another thing you should know is that muscle burns more calories, even during resting time. So for example, if you build more muscle in your body through resistance training, you will be burning more calories when resting on your couch than someone who is not exercising.
If that is motivating enough for you, then the following routine is what you need. Easy to follow exercises with small weights, that are fun to do, and will leave your body toned without the need to lift heavy weights. So put on comfortable clothes and grab a pair of small weights (1-2kg), and of course, don’t forget your favorite music, and let’s go.
1: Bicep Curls
Working the front of the arm, do 20 repetitions, bending and extending the elbows.
2: Dumbbell Squats
Remember to sit back on your heels, dropping your weight backward. Toes are slightly outwards. Do 20 repetitions.
3: Overhead Extensions
Working the triceps, the back of the arm. On this one remember to keep your elbows parallel, not turned outwards. Do 20 repetitions.
4: One Arm Dumbbell Row
Go to your kitchen bench and put your left elbow on the bench, holding the weight in your right hand. Take a step back with the right leg, and lift your butt up towards the ceiling, so your torso is straight, not hunched forward. Now start with your right arm hanging down, and pull the elbow up towards the ceiling and back down.
Remember not to raise your hand towards your shoulder because this is not a bicep exercise, but rather, think of lifting the elbow up and backwards.
This exercise strengthens the upper back, and especially the lats. Do 20 repetitions on each side.
5: Dumbbell Lunges
Keep the back heel always up. Go straight down, and straight up, like an elevator. When you are down you should have 90 degrees on both knees. Do 15-20 repetitions on each side.
6: Dumbbell Bench Press (or bed!)
You can do this exercise on your bed or floor. At the gym you would be on a bench. Keep your elbows at 90 degrees when you go down. This exercise works the chest and arms. Do 20 repetitions.
7: Lateral Raise
Working the shoulders and arms. Keep your elbows at 90 degrees the whole time. Imagine the weights as two glasses full of water, spilling the water as you raise your elbows up. Do 20 repetitions.
8: Slow Arm Circles
Working the whole upper body, this is a great exercise, since you are working almost half of your body in just one move. Do slow arm cirlces holding a small weight in each hand. Do 5-6 slow circles forward, and same backwards.
9: Straight Arm Pull Back
Working the sides of your back top to bottom. Lean your torso slightly forward, and keep your arms straight as you take them back. Do 15-20 repetitions.
10: Russian Twists
Sit and lean slightly backwards, enough to keep your balance. You can keep your feet down or in the air for a more difficult option. Now twist your upper body from side to side. Do about 20 repetitions (10 on each side).
Well Done
As your body begins to adapt to the exercises, you can increase your repetitions. You can also try different exercises. Check out my post on Resistance band exercises you can do at home, where you can find more exercise ideas,