Mind + Body. Various Basic Bodyweight Floor Exercises (Stretches). Primarily Lower Body & Secondary Upper Body. Muscle Tone, Strengthening & Stretch.
Note: Being dyslexic I write in a desprictive way (style) when producing blogs for general use. So that it’s easier to understand (visualise) rather than use terms only to those who are familiar with anatomy & physiology (science & fitness) terminology.
Sequence: 3 min duration (Yoga) 1 Set (Fitness).
1. Wide Legs Feet/Ankle Flex 10x.
2. Toes Hold Legs Stretch (3-5 breaths or 10 sec hold).
3. Over Head Reach (3-5 breaths or 10 sec hold).
4. Forward over leg reach (3-5 breaths or 10 sec hold).
5. Open Arms Side to Side (aeroplane). Obliques/Waist exercise 10x.
6. Forward Bend (yoga pose). (Fitness stretch; spine + legs). For more intense stretch & lengthening in the spine & legs, hold onto your toes (3-5 breaths or 10 sec hold).
7. Butterfly 1: Yoga. 10x flutters (Raising the knees up & down).
8. Butterfly 2: Yoga. 3-5 breaths.
9. Yoga Basic Pose / Lotus Pose 🧘🏾♀️. You can just be in an upright seated position crossing your legs. Arms relaxed & hands laying on your legs. Whatever makes you feel comfortable & able to engage in connecting that mind + body as one feeling. Relaxing the muscles, controlling your breathing, which helps balance the heart rate. Relax/ let go/ set your intentions/ speak positively to yourself. This part is individual to whatever purpose serves you best.
Having a variety of stretches to choose from is so valuable as it prevents boredom, losing motivation, and promotes the want to exercise (consistency). Floor exercises, which you can do either in a sequence (yoga term) or a set (fitness term). Or you may take individual stretches/ exercises that appeal to you to do as part of your daily routine/activity.
The other benefits of basic floor exercises. It could serve as a gateway to more advanced exercises. An increase in muscle flexibility, tone, and strengthening done consistently. It costs nothing, not needing special equipment and/or clothing. Preferably a mat, but a towel will do as long as you’re not on a hard surface such as concrete flooring, for example that the flooring/surface is not too fluffy that your body in position (weight) is unevenly distributed when moving. For example, the legs are slightly turned inwards instead of inner thighs on the ground (mat).
Also, they can be done whilst watching TV commercial breaks, which can serve as your active target’s. Knowing a show has, for example, 3 breaks at 5 minutes each. You could either do an exercise set/sequence in each ad break. Or do your exercises for the duration of a show. For example, I will watch Hollyoaks when im at home. I know it’s half an hour with one break. So I already know what my daily exercises are, which always include the full body. So I start as the show begins. I will finish when it ends. So I know I’ve just done 30 minutes of exercise. It’s about subconscious timelines. It’s just one of many examples that can allow you to engage in physical activities without having to time check, watch the clock, and know you’ve done your daily active goal. You might be able to relate to this. It’s much harder for me to not need extra outer stimulation in the evenings after work or after being outdoors for some hours due to a variety of reasons (hospital, social occasion etc) to do my exercise. Whereas in the mornings, the energy and natural motivation plus that energy boost in mind + body allows me to just do it because the benefits outweigh the sluggish, unenergised feeling I can experience.
I experienced menopause from a young age due to intense periods of chemotherapy when my Lupus SLE was at its most active. Plus, the overlapping symptoms with my SLE and getting older. Joint and health issues were on fast forward. The importance of health and fitness is not just this status symbol of look at how many ab packs I got. I have to say so many of us do have those ab. packs, but such as with those who have/had chronic kidney disease and/or organ failure. The body retains fluid when your kidney is misbehaving. The time in which you’re on the mend can not keep up with the amount of exercise it would take not to be left with loose skin. So yes, you can tighten up those areas, but it’s unrealistic to expect those abs. Or top of arms biceps, for example, to look skin-tight muscles popping. When the body is stretched beyond its limitations due to fluid build-up, the skin detaches from the muscles to leave loose skin. The only way to get rid of that is surgery.
which, in my case, having spent my last teenage years and 20s mostly in the hospital, it wasn’t for me that I would choose a surgical procedure that personally. Now, after exercising on a regular basis, I feel good and look good regardless of whether I have the 6 pack abs or not to show the world. It was confidence, self-esteem, and better health regardless of my ailments that grew from being consistent in daily activity rather than I’ve got this 6 pack abs to show you. Sustainable fitness is the key to longevity in health, motivation, etc. If you continue on a path of quick fixes, it will only serve as temporary moments and can affect not only your body physically but also your mood, mindset, and motivation.
Hence, having a variety of exercises to choose from, which suits your daily life, is priceless. Whether you have a busy week or not, lined up, there’s always a moment and / or adapting your commute, for example, walking the whole way or taking the bus part way and walk the rest to do some sort of daily activity. There’s many examples, but what’s relevant about this video of exercises is that they contribute to helping with the muscles’ ability to move (be active). Whether it’s for workout body goals, maintenance, or just as part of your daily activity. Remember, it all counts.
Also, be wary of falling into shaming yourself. So you couldn’t or didn’t do all the exercises. Which is part of awareness. Those who have invisible health ailments. Can look as though they can do any yoga pose or fitness position, but underlying is arthritis in the knee’s, joint pain, fluid from kidney disease, etc. Projecting non illness assumptions onto someone who has an invisible illness can be divisive and contribute to how one might see themselves. So I adapted the shut it down approach very early. Any comment that comes my way that does not align with what applies to me in my circumstances is answered in an informative way. So, I have provided awareness without being defensive and let go of. But it is distinguishing intent, which is often just how we’ve been wired in society for generations in what sickness and illness look like.
So, I hope you get something beneficial from this exercise video. I am open to hearing suggestions on what you would like to see more of. Including specific yoga + fitness + well-being + wellness exercises.
Either contact me or leave in the comments. Thank you 🙏🏾. Have a positive and motivated day 🫶🏿🙌🏿🖤💜🌍💯.
G.ElliottServices 