The bathroom is not at the top of the list when you think of places to exercise. In fact, it’s probably not on the list at all. But maybe it’s time for that to change.
We all visit the bathroom, and a fast workout while you’re in “the loo” can be the perfect way to break up your day. We’ve come up with a list of five simple moves you can do in the bathroom to fit in a quick workout and boost your energy. Pick one or all and get moving during your next bathroom break, even if for just 5 minutes. This, of course, will work best if you’re in a private bathroom, that is, unless you want to lead a class of bathroom exercisers with your coworkers!
Find an open area in the bathroom where you won’t bump into anything and do a set of squats. You don’t have to do a lot of these to get an effective workout since you’re working the largest muscle group in your body. See this post on how to do the perfect squat.
These are a great exercise to get a small amount of cardio into your day when you otherwise may be sitting at a desk. Try for around 20 to really get your heart pumping.
This simple yoga pose is perfect for those who have been sitting at a desk for a few hours. Since it’s not a difficult pose, most people should be able to do it and reap the refreshing rewards. Try this modified version: Stand with your feet together and arms in a prayer position. Inhale and raise your arms above your head. As you exhale reach behind you creating an arch in your back. On another inhale bring your arms back above your head to come out of the arch. With the next exhale bend forward and reach to the ground. Return to your starting position on an inhale. If your back is feeling tight, hold the arch or forward fold for an extra breath cycle.
Side stretches are a good way to loosen stiff muscles if you’ve been sitting for a while. You can do them in smaller spaces by putting one hand on your hip and stretching your other arm overhead as you reach to the opposite side. Hold for 30 seconds, and then switch sides.
A simple quad stretch completes your 5-minute bathroom workout. You can use the sink or wall to help you stay balanced if needed. Stand on one leg and gently pull your opposite heel up and back until you feel a stretch in your quadricep. Be sure to keep your knees close together as you hold the stretch for 30 seconds, then switch legs.
March 29th, 2013