Carbohydrate-Guide

At Carbohydrate Guide we are regularly asked about easy to do exercises that you can do while you go about your normal day to help firm up. Research confirms the benefits of flexing and contracting specific muscle groups, using your body’s own weight. These couch potato exercises can be used to tone your face, arms, thighs, bosom or buttocks. Shoulder-blade Pinch: Sit or stand with your shoulders relaxed. Keep your chin tucked in. Raise your arms out to your sides, with elbows bent. Pinch your shoulder blades together by moving your elbows as far back as you can. Hold for 3 seconds, then relax.

To Tone Upper Arms: Stand in a doorway with palms slowly pressing against each side of the frame until it feels as if you’re trying to widen the doorway. Slowly relax and repeat as often as you can. After a few days you should be able to increase the amount of time at full pressure.

Forward Arm Lift: Sitting or standing, start with both arms hanging loosely at your sides. Keep your palms facing your sides, with thumbs up. Lift your arms forward and up past your ears. Slowly lower them back to your sides.

Backward Shoulder Press: Stand with your back against the wall and your heels 6 cm (3 in) out from the wall. Keep one arm bent at the elbow. Push back against the wall using only the upper part of your bent arm. Hold for a count of 10 and relax. Repeat with your other arm.

Side Shoulder Press: Stand with one shoulder touching the wall and your foot 6 cm (3 in) away from the wall. Your arm can either be bent at the elbow or straight. Using only your upper arm, press against the wall as if you are trying to push it away. Hold the tightened muscle for a count of 10 and relax. Repeat with the other shoulder.

Shoulder Circles: With shoulders relaxed and arms resting at your sides or in your lap, if seated, gently roll your shoulders forward, up, back and down. Reverse direction. You can do this exercise alternating shoulders, or both at the same time.

Knee Push: Lie with your knees bent and feet flat. Raise your left knee up towards your chest and then push against it with your left hand. Hold for 5 seconds and relax. Repeat 10 times before changing to the right knee.

Lea Push: Lie flat on a bed with your right knee bent and your left leg straight. Squeeze your buttocks as you push your left leg down into the bed. Hold for 5 seconds and repeat 10 times before changing to the right leg.

Double Chin: Take your tongue and pretend you are trying to touch the top of your nose. Repeat.