Breakfast is over and you’ve just brushed your teeth. As a dedicated HipFitster, you’ve probably already done at least one other micro-workout during your morning routine. Yes! You’re on a roll but you’re not done yet. Today you get to gargle and spit your way to a healthier you. Really! We told you that our micro-workouts are fun- see for yourself.
Here are three exercises you need to get those morning fitness gains. You might otherwise dread push-ups, squats and dips, but these aren’t just any squats; they’re not your ordinary push-ups. These are fun—HipFit style. And don’t be thinking they’re going to hurt. These exercises are designed for people beginning a fitness journey and for those who can do 3-5 minutes of exercise at a time.
Bathroom Sink Push-up
What’s in it for me: OK, alright, it’s a push-up. But don’t let the name fool you, it’s not what you think. We’re not going to make you “drop and give me twenty.” With our gentle push-up, you utilize your own body weight as resistance. Because you’re vertical- as opposed to horizontal- there’s much less resistance. Targeting the major muscles in the chest, they can be performed perfectly at the bathroom sink. If you lack chest and upper arm strength, you’ll benefit from this one- plus, you get to spit!
How to do it: Stand tall in front of the sink. Gargle to your heart’s content but don’t spit just yet. After a good gargle, step back about three feet and lean forward with outstretched arms, placing your hands on the leading edge of the sink. Keep your back straight and lower your chest toward the sink, bending your elbows. Allow them to extend outward toward the sides. When your chest nearly reaches the sink… SPIT! (that’s the fun part). Now, just extend your arms back to your original position and repeat for several repetitions.
What’s in it for me: Thinking about squats in the bathroom conjures up some mental images that you just can’t unsee. Thankfully, this micro-workout is much easier on the eyes. With just 1-2 minutes of work while you gargle, this exercise doubles as a great total lower body workout. You’ll feel it in the major muscle groups of the butt, hips and thighs. With HipFit’s version of bathroom squats, you don’t need any equipment; just a yap-trap full of mouthwash.
How to do it: Get your gargle on, ahead of time. Don’t try and gargle while you’re doing a squat- you need to breathe through this exercise. Stand up straight and slightly flex your knees. Place your feet hip-width apart and position your toes slightly turned out. Now, bend your knees and tilt your hips back. Inhale as you lower your butt like you’re about to sit in a chair. Extend your arms to keep your balance. Contract your upper body muscles. Once your thighs are parallel to the floor, exhale and lift up slowly using your legs. It should feel like you’re pushing your body weight through your heels, anchored to the floor.
Bathtub Tricep Dips
What’s in it for me: The tricep is the long muscle that runs along the back side of your upper arms, from the shoulder to the elbow. In much the same way as our bathroom sink push-up uses body weight as resistance, this tricep dip tones your arms a bit more gently than if you were to do them from the ground. Do enough of these, and you can kiss your bingo-wings goodbye.
How to do it: Squat down with your back to the front edge of your tub. Place both hands on the tub, shoulder-width apart, and your feet out in front of you. Bend your knees 90 degrees. Now lift your butt off the ground. Straighten both arms, keeping tension in your triceps. You should not feel tension in your elbows. Keeping your back close to the tub, lower your arms until your elbows are 90 degrees. Straighten your arms once again. For less resistance, don’t drop down as far.
This fun set of micro-workouts has something for everyone who is interested in adding a few minutes of exercise into their morning routine. The three exercises are presented in order of difficulty. The bathroom sink push-up is a low-resistance, familiar set of movements that we consider the ‘easiest’ of the three. You may find the squats to be a little more difficult, but we like them because they are a total lower body workout. Finally, the tricep dips are perhaps the most unfamiliar, if not the most difficult. The body position required to do a tricep dip can be more difficult for people with limited range of motion.