EASY WORKOUTS/YOGA

Women should get in the habit of doing kegel exercises, but too few of us do. Kegels help strengthen the muscles of the pelvic  floor, including the uterus, bladder, small intestine, and rectum, all of which can start to weaken as we age. Keeping them strong has a host  of benefits: Preventing incontinence and improving sex, for two.

Place a resistance band just above your knee and stand wide. Bend  slightly at the waist. Keeping tension in the band, take small steps to  the side while keeping your pelvis level. The goal is to keep the band  tense and prevent it from slipping. 

 Rocky's favorite warmup has become a key part of trendy modern fitness  regimens, and for good reason: It's an incredibly effective cardio  workout. According to research published in the Compendium of Physical Activities a 10-minute session of jumping rope can burn as many calories as jogging at an eight-minute-per-mile pace. 

 Start in a standing position. Bend knees and shift down to the ground by  walking hands out while engaging the core so that hands are directly  underneath shoulders and body is in a straight line. Then walk hands  back in toward feet and stand up.  

 Stand with legs slightly outside shoulder width. Holding a kettlebell or  weight between your legs, bend slightly at the waist and bring the  kettlebell back, then swing it forward to shoulder height, tensing your  butt.  

Harvard Medical School considers this one of the best exercises you can do, period. It's a  traditional Chinese martial art that combines movement and relaxation  and has been called "meditation in motion." It also improves balance,  which can start to slip as we age. 

 This classic calisthenic exercise from elementary school PE is worth  revisiting at any age: The squat thrust is a great full-body exercise  that stokes your metabolism and burns fat as it works your arms, chest,  legs, back and core. 

 tart on all fours. Place your elbows and forearms on the ground, with  your heels off the ground. Raise your hips until your back is straight.  Hold the position for 30 seconds, or as long as you can. 

 Lying flat on the floor, put hands on your lower back or the floor, and  raise your ankles toward the ceiling. Rotate your legs in a circular  motion.  

  A simple stroll can do wonders for your physical and mental health.  Start with walking for about 10 to 15 minutes. As you acclimate to it,  you can walk farther and faster. It's ideal to walk 30 to 60 minutes  every day. 

 Swimming is a low-impact, full-body cardio session that Harvard Medical School calls "the perfect workout." Why? The water supports your body  and takes the strain off your joints. Researchers have found that  swimming can also improve your mood. 

 Lie flat on your back with your arms at your sides and your legs  extended. Lift your legs slowly toward the ceiling, keeping them  straight, until your butt is off the ground. Slowly lower your legs  until they're just off the ground and hold. Repeat. 

 The first pose in our list of easy yoga poses for  beginners is the standing half forward fold, which is great for  stretching out your hamstrings.

Start with your feet  hip-width apart and then slowly bend forwards using your hips, not your  waist. Try to reach for the floor while pushing your hips back. If you  can not reach the floor use a yoga block.

Hold this pose for about 5 full breathes.

 Start sitting down, with your knees bent, out to the sides, and the  soles of your feet pressing against each other. Try to bring your heels  as close to your pelvis as possible and your knees close to the ground.  Place your hands on your toes and bend forwards. Make sure you’re  bending at the hips, not the waist, and you spine is as straight as  possible.

Hold this pose for about 30 seconds.

Start on all fours with your hands shoulder-width apart and knees  under your hips. Curl your toes under and slowly begin to pull your hips  up so you are in an ‘inverted V’ position. Then, press your shoulders  away from your ears and push your butt as far back and up as possible.  You can slightly bend your knees or walk your hand forwards until you  feel comfortable. Make sure that your back is straight and your heels  are on the ground.

Hold this pose for a few full breaths.

 First, start with your feet about 3 feet apart and your right foot  turned outwards. Extend both arms to sides and begin to bend down  towards your right foot. Place your right hand on the floor next to your  right foot or rest it on your right leg. Finally, extend the fingertips  of your left hand towards the ceiling and turn your gaze the same  direction.

Hold this pose for about 5 full breathes and then repeat with the other foot.

 Start by standing with your arms at your sides and slowly begin to  shift your weight to your left leg while placing your right foot on the  inner thigh of your left leg. If it’s too difficult to stay balanced,  you can hold your right foot on the inside of your left ankle, with your  toes touching the ground for extra stability. As you begin to feel  balanced, lift your arms up and press your hands into a prayer position.

Hold this pose for a few full breaths and then repeat with the other foot.

 First, start by standing straight with your feet together (or  slightly apart if too difficult) and your arms raised above your head.  Bend your knees, bringing your thighs as parallel to the floor as  possible and draw your shoulder blades against the back and your  tailbone down to the floor, keeping your lower back long. There will be a  slight bend in your upper back. The torso and tops of thighs should  form a 90 degree angle. Make sure your weight is shifted on the heels.

Hold this pose for 30 seconds.

 This pose is almost like the lunge, except your foot in the back  should be pointed out to the side. Raise your hands up with your fingers  reaching for the ceiling. If possible, bring your palms together. Make  sure your knee is bent at a 90 degree angle and gaze is facing forward. Focus on your arms reaching high, lifting the rib cage from the pelvis.

Hold this pose for 30 seconds and then repeat with the other leg or transition to Warrior II. 

 Start from the Warrior I pose and bring your arms down, stretching  them you the sides. As you feel your hips open, slowly twist your body  to face the side. Make sure your gaze is facing forward.

Hold this pose for 5 full breathes and then repeat with the other leg.

 Start with your hands shoulder-width apart, your back straight, and  your gaze down. Make sure your hips don’t sink too low or your butt  doesn’t stick up in the air. The key here is to form a straight line  with your body, starting from your legs and up to your head.

Hold this pose for 30 seconds to 2 minutes.

Start sitting on your knees, with your toes touching and your knees  apart. Bend forward and place your forehead on the floor and belly on  your thighs. Lay your hands on the floor in front of you and relax.

Hold this pose for anytime from 30 seconds to around 2 minutes and repeat as much as you need.

 Start lying down on your back with your legs bent and feet  shoulder-width apart. Push your feet, shoulders, and arms into the  floor, while slowly lifting your back up.

Hold this pose for 3-5 full breaths.

 First, start on your knees, with your legs shoulder-width apart.  Then, slowly bend back and reach for your feet with your hands. Make  sure you are arching your back as much as you comfortably can.

Hold this pose for a few full breathes.