Doing jump rope for 2-5 minutes a day could: Improve your stamina, flexibility, co-ordination, balance, rhythm and symmetry. It builds up and tones your thighs, calves, hips and booty! It also increases levels of calcium, preventing osteoporosis! Skipping burns about 200 calories in just fifteen minutes!
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1.To begin with just stand straight and jog on-the-spot for about 2 minutes just to warm up for the workout. Then stretch your arms and the entire body to the level of slight discomfort but not pain.
2. Next you have to do jumping jacks for 3 minutes. This will get your heart rate up and will prepare you for the harder workout ahead.
3. After jumping jacks do push-ups.10 push-ups will be enough.
4. Next you will do split jumping lunges for 30 seconds. Make sure that you knee does not go over your heel and you are pushing through your front heel.
5. Now grab your mat and get ready to work on your abs. Do bicycle crunches for 1 minute.
6. After bicycle crunches you will work on your abs and thighs together by doing mountain climbers. Work for another 1 minute.
Repeat the whole workout except for the warm up exercise and perform another set. Until now you have worked on your belly and thighs.
7. To work on your legs you will lay down on the mat with your one leg up and one leg down. Start moving the leg that is up making circle like movements. It will be like drawing a big circle in the air with your let. Do this for a minute. Switch your leg and now do the same for the other leg. Repeat this one more time
8. The next move will work on your legs and waist together. You will start with your hands laced underneath you head and your legs will be straight up with you back on the floor. Bring your one leg down and bring your opposite elbow moving the shoulder towards to knee of the leg that is still up and try touching it. Now alternate and switch the movement and do it for both the legs and elbows. Do this for three minutes.
9. To work on your arms you can get a bottle full of water. Stand straight and hold the bottle your one hand and bring it up and down. Do the same for the other arms. Repeat this for two minutes.
Walking – You can just as easily get an effective walking workout at home, If you have a flight of stairs, go up and down them a few times. This will help to tone up your legs, while getting some low impact aerobic exercise as well.
Jumping Jacks – Great cardio exercises, and good for warming up, too.
Pushups – These are probably not the most favorite exercise of many people. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
Leg Lifts – Great for building up strength and muscles in your legs.
Crunches – The best exercise for building up and strengthening abdominal muscles.
Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music.
Squats – Best exercises for your legs and butt.
Light Weight Lifting – Use whatever you can find in your house. You can use milk jugs, laundry detergent bottles or even water jugs.
Dancing – Wonderful exercise and great for whole body.
Even experts against a hardcore workout on your period have to agree that a walk gets you moving without injury or danger. So, put on some sneakers and sunblock, and hit the road. Walking by itself isn’t a huge calorie burner, but you will feel good about the fact that you exercised. Don’t stress the exact calorie count.
If you’re feeling up for a jog, go for it. The endorphins you release during an intesnse cardio workout can help you beat the period ickies that you may be feeling. Hydrate well before, after and during your run, if possible; some researchers say you dehydrate more easily on your period. Whether that’s true or not, err on the side of safety and keep drinking.
Yoga is very customizable; many poses have options to match your skill level. Inversions aren’t recommended during your period, although this has no definitive medical basis. Still, having the option to relax in the goddess position if you’re not up for a headstand is nice.
Sometimes, when you’re on your period, you just want to go a little crazy. Aerobic exercise is the perfect way to let loose. Plus, aerobics classes are typically held in a low-pressure environment where the focus is on fun.
Shaking it up on the dance floor isn’t exercise in the traditional sense, but it will rev your heart rate and burn some calories. This is a great option because it doesn’t feel like exercise — and when you’re on your period, you might need a little motivation to get gussied up and feel great about who you are. Stepping out into an evening of dancing and fun will certainly give you that extra oomph and make you feel fabulous.
When it’s that time of the month, all you want to do is stay home and watch Lifetime movies. Make the most of your TV time by holding a plank position during the commercials:
Get down on the floor.
Put your arms and elbows under your chest.
Raise your body using just your forearms and toes, and hold.
This is an intense all-over workout. Start by holding your plank during every other commercial and work up to holding through an entire commercial break.
Working out from home
Pop in an exercise DVD. You don’t need to dress in fancy workout gear, and quitting early won’t be embarrassing if you’re just doing it in your living room.
Don’t use your period as an excuse to forget your fitness routine - but do listen to your body if you need a break from it.
Cleaning my computer, I found these old photos, really great exercises!