3 Perfect Exercises for Commercial Breaks
We all have our shows to enjoy—whether on television, Netflix, or another streaming service. It is also incredible what a few minutes of exercise can amount to. Here are a few exercises that are perfect for squeezing into commercial breaks or any other moment of downtime you may get in your day!
Squats are a tremendous workout for your core and lower body. Not only do they activate your hamstrings, quadriceps, and glutes, but they also put your abdominal, oblique, lower back and calf muscles to work!
For a perfect squat, start by standing with your feet spread shoulder-width apart. While keeping your back as straight as possible, slowly bend your knees to a 90-degree angle. As you bend your knees for the squat, you may notice a tendency to arch your back forward. While it may seem like this makes the squat easier, it actually puts significant strain on your lower back muscles — you’ll feel it in the morning! To keep your back straight, try facing the wall furthest from you in the room. Fix your eyes straight ahead on the spot where the wall and ceiling meet, and this will help keep your back in check. You may also find it helpful to swing your arms out in front of you as you bend your knees.
The Military Press
The military press is like a squat for your upper body, and it incorporates a whole host of muscles. You will feel the burn mostly in your shoulders, but the military press recruits muscles from your shoulders (deltoids), chest (pectoralis major), arms (biceps and triceps), and back (trapezius and latissimus dorsi). To perform a military press, you will need two dumbbells (you can start with as little as 2.5-5 lbs. or 1-2 kg). Stand in a comfortable position with a dumbbell in each hand. Lift your arms up so that each dumbbell is beside either ear, and your elbows are pointed away from your body. You want to keep your arms perpendicular to your body and your palms facing forward. Slowly extend both arms towards the ceiling and then lower them back down to your ears. Start with a few sets of 10 repetitions and work up from there!
If planking is new to you, know that planks are a fantastic exercise for your core. Place the palms of your hands down on the floor next to your shoulders as if you are about to do a pushup. Next — making sure to keep your entire body straight — lift your body up off the floor by extending your arms until your elbows are straight. Only your hands and toes should be touching the floor, and your body should be entirely in line from head to toe, like a “plank” of wood. Hold this position still for 15-60 seconds.
Planks, coupled with the squat and military press, you can get a total body workout in a matter of minutes each day and feel a little better while you indulge in your shows!