Strength Workouts for the AM

Remember, your daily goal is to get at least 20 minutes of cardiovascular exercise, 5 to 10 minutes of strength activity, and 5 to 10 more minutes of stretching, divided into whatever increments and accomplished at whatever times you find most convenient. So if it’s some mild grunting and groaning you might prefer to do before beginning your day, try any of the following. And again, no elaborate exercise attire required. Flannel pajamas will absorb a little morning perspiration as well as any sweat suit.

Indoor Strengthening Exercises
Before you shower, try spending 5 to 10 minutes doing these strengtheners.
Back and Butt Builder. This exercise feels like swimming on land and can be done before you even get out of bed.
1) Lie facedown with your feet slightly open and your arms stretched out in front of you.
2) Keeping your head down and your abdominal muscles tightened, lift one leg and your opposite arm 6 to 12 inches off the floor. Hold for at least 5 seconds. Repeat for a total of 10, then switch to your other arm and leg.

Semi Sit-ups. Another good in-bed exercise, this one tightens the abdominals. Keep your arms straight out in front of you, crossed over your chest, or with hands clasped behind your neck, depending on your level of fitness.
1) Lie on your book with your legs bent. Keeping your chin tucked, raise your head and shoulders.
2) Hold for 5 seconds and slowly lie buck down.
Do 3 sets of 10: one forward, one to the right, and one to the left.

Arm Curls. If you have 1-3 pound weights, use them for these exercises. If you don’t, use cans of soup or jars of spaghetti sauce.

Wall Slides. Nothing beats this exercise for firming upper thighs.
1) Stand with your back against a wall with your feet about a foot from it. Keep your feet about a foot apart.
2. Slide down until your knees are bent at a 90°angle. Hold for a count of 10 and repeat as many times as you can.

Toe Raises. A good calf firmer, this can be done most anytime of the day.
1) Raise both heels from the floor to stand tip-toe. Hold for a count of 5.
2) Lower and repeat 10 times.

Isometric Curls. While waiting for your coffee to brew, do 3 sets (10 repetitions per set) with 2-minute rest in between.
1) Clasp your hands together in front of you with your elbows bent at about a 90° angle. The palm of your right hand should be facing upward, the palm of your left hand, downward.
2. Lift upward with your right hand with all the force you can while pushing down with your left hand. Hold for about 5 seconds with your handsremaining essentially motionless.
3. Repeat with hands in opposite positions.