Getting ready to celebrate the holiday season often means trying to balance work and family, baking and decorating, shopping and socializing. Something's gotta give and one of the first things we let go of is what we need most when we're stressed – exercise. Well, give up the no-exercise guilt. Here are 20 on-the-spot exercises to strengthen, stretch, energize and de-stress anywhere, anytime throughout the holiday season.
With the kids
Excited and sugar-fuelled kids have energy to burn.
Bridge rides
Kids love a horsey-ride, but it can take a toll on your knees, so flip onto your back for a core-strengthening alternative. With your feet flat on the floor, have the little tyke sit on your hips facing you and hold hands. Slowly lift your hips up toward the ceiling and hold for a second, then lower. Repeat 15 times.
Overhead press
If you often become a human jungle gym for tiny toddlers, this total-body exercise will strengthen and tone your legs, butt, arms, shoulders and core, while keeping tots squealing with delight. Only try this with children 30 pounds or less. Stand with feet shoulder-width apart, tighten your core as if bracing for a tickle and keep your back upright. With the child facing you, bend your knees to scoop your playmate off the floor and lift her over your head as you straighten your knees. Lower the child and repeat 10 times. Tip: The closer you hold the child to your body, the easier the exercise will be. Never lock your elbows or knees.
Toboggan rides
Climbing hills means you avoid turning into an icicle – and get in interval training at the same time. If there's no room for you on the sled, carefully walk down the hill to meet the kids and race them back up, pulling the toboggan. Your kids will love the game, and your heart and legs will love the workout.
In the car
Holiday traffic jams can really make your blood pressure spike. Maximize your time in the car with these exercises, which will improve your posture and keep you mellow.
Chin tucks
Chin tucks will help offset the effects of prolonged computer work by decreasing your forward-head position and neck tension. Looking at the car in front of you, pull your shoulders back and down and slide your chin backward as if it's a drawer that's closing. Hold for a few seconds and repeat 10 times at every red light.
Deep breathing
Deep-breathing exercises will decrease stress and muscle tension and activate your core (which forms your body's natural corset), improving your posture. Some time during our childhood we forgot how to belly breathe and replaced it with chest breathing, which reduces oxygen intake, increases muscle tension and encourages poor posture. To belly breathe, simply push your belly out as you breathe in – allowing your diaphragm to lower while sucking in fresh oxygen. When you exhale let your abdominal muscles pull in, drawing your belly button in toward your spine and squeezing the air out. Repeat 20 times to increase relaxation.
Squeeze, please
Prevent your bottom from migrating south this winter by squeezing your butt muscles together as hard as you can and holding the squeeze for 10 seconds. Repeat 20 times.
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