15 Minute Exercise Routine

In a world where people are so busy with their lives in their professional and personal life, they don’t have time to exercise and over-look this very vital factor. Exercise gives us good health, keeps one fit and builds strength. Physical activity gives you good basic health. The recommended period of time you need to exercise to keep all illnesses and pains and aches at bay is thirty minutes a day. Even 15 minutes a day is enough. First of all exercise gives you strength, elevates heart rate and builds muscle. Take 15 minutes out of your day to do these gentle toning and stretching exercises. They are good for any time of the day, but particular in the mornings as their gentleness will help to wake up your mind and body. You may like to put on some gentle music and do these exercises on a towel or yoga mat for comfort. Wear comfortable and adequately warm clothing.

Steps:
Step 1: Lie on your back with arms stretched out on either side. Bring your knees up and turn them to one side, with your head to the other side. Do this 8 to 10 times, swapping sides each time. Hold for a count of two, and ensure that you go back to the middle position each time. (i.e., lying on your back with your knees raised). Make sure that your shoulders are not bending and they remain flat on the floor.
Step 2: Next, lying face-up with your back flat on the floor, raise up your knees, but keep your feet firmly on the ground. With your arms by your side or behind your head, you can lift your shoulder blades off the floor, giving your stomach muscles a gentle workout. Pull in your stomach as you raise, and release them as you release the position. Hold your position for one breath and then gently lower yourself back to the floor. Repeat up to 20 times.
Step 3: Begin this leg-toning exercise by lying face-up on the floor, knees bent with feet on the floor and arms stretched out to the sides on either side of your body. Bring your knees up toward your stomach with your heels together. Try to straighten your knees and extend your legs out pressing the inner part of the thighs close together. Pause for a count of three and bend your knees back towards your chest. Do this up to 12 times. It is important to keep your back and shoulders flat on the floor to increase the efficiency of this exercise, and you can pull in your stomach muscles to offer more protection to your lower back. If you experience any straining in the backs of your thighs or calves, tone it down a bit. Your flexibility will increase over time. Never push your legs up further than you feel they will comfortably go.
Step 4: Stand up slowly from your lying position on the floor (do this in a couple of stages by sitting first and then moving to a standing position), and put your arms out straight in front of you with your palms facing skyward. Bend your elbows and clench your fists. Raise your right knee to meet your left elbow – don’t expect to be able to do this right away. Try the same thing using the opposite limbs. Make sure you keep your back straight and do not over pull – just do what feels comfortable. Aim for 10 to 15 repetitions on each side.