A year ago I promised to share my no-gym work-outs, and I’ve gotten too busy—so today I’ll share part of one of my work outs. This work-out targets my abdomen, arms and thighs all at the same time. I’m sharing this one, because in a few minutes you can tone those parts quickly and save time. I’ve become hopelessly practical, now that I am a mom, and this is why I no longer go to the gym (even though I met such sweet ladies there). I save time whenever I can! I work out in sweat pants, but this was filmed in the evening while I was wearing jeans. At the very bottom I’ll post a video link (it is attached here after it was uploaded to Rumble). You may note that my face looks a bit red and puffy while I am on the ground posing with the equipment. This is because I am straining a bit. This really works those body parts, and my face testifies to that!
OK, now the medical warning: You should get your medical provider’s OK to exercise. I cannot tell you what exercises to do. You must decide what your exercises should be. I’m simply showing you an exercise I do.
I use a hard-cover book (with a pad on it) under my back so I don’t strain my back. When I was younger, I did leg lifts without a book to support my back, and I often strained my back, so I want to spare you that mistake.
I use a softer, thicker exercise mat (like a yoga mat but thicker).
I’ll list this in steps (in hopes that makes this easier to follow)
1)I roll out my mat. {here is a link from Walmart with several models available} https://goto.walmart.com/c/3255743/565706/9383?veh=aff&sourceid=imp_000011112222333344&u=https%3A%2F%2Fwww.walmart.com%2Fsearch%3Fq%3Dthick%2Bexercise%2Bmat
Here is an Ebay link too:
2)I put my hard cover book down to place it under my back
3)I put padding (or use a thin pillow) on the book.
4)I get my inner thigh toner {here is a Walmart link} https://goto.walmart.com/c/3255743/565706/9383?veh=aff&sourceid=imp_000011112222333344&u=https%3A%2F%2Fwww.walmart.com%2Fsearch%3Fq%3Dinner%2Bthigh%2Btoner
And from an Ebay link:
5)I get out my outer thigh toner. Suzanne Somers introduced this item, calling it “Butt Master,” but I find it does not work my butt, only my outer thighs and my hips. There was is no generic version of this outer thigh toner. The link I am providing is from Ebay, but you have to scroll down past dozens of sellers to find the correct “Butt Master” which is the brand name by Suzanne Somers. I can only find this in used condition. Please be reassured, I bought my “Butt Master” used, and I have had it for nearly thirty years, and it still works well.
If you feel you cannot find the “Butt Master” (I call it “outer thigh toner”), you can also get a resistance band and put it over your upper legs, and I’ll explain how to use it.
Here is an Ebay link for resistance bands. For the thighs, I suggest using one with lighter “weight” resistance such as the “5-10 Lb . band,” at first. If that is too easy, use the next resistance level. I am gentle with my body and make changes slowly so I never strain myself. The first link is to Walmart bands; https://goto.walmart.com/c/3255743/565706/9383?veh=aff&sourceid=imp_000011112222333344&u=https%3A%2F%2Fwww.walmart.com%2Fsearch%3Fq%3Dresistance%2Bbands
The 2nd link is to Ebay bands:
6)I get my resistance band/loop. I already provided the link above this paragraph.
7)I get my stop watch (Walmart link first) https://goto.walmart.com/c/3255743/565706/9383?veh=aff&sourceid=imp_000011112222333344&u=https%3A%2F%2Fwww.walmart.com%2Fsearch%3Fq%3Dstop%2Bwatch
{here is an Ebay link}
8)I get my small dumb bells (you decide your weights. Mine are 5 pounds each).
Walmart link to dumbbells https://goto.walmart.com/c/3255743/565706/9383?veh=aff&sourceid=imp_000011112222333344&u=https%3A%2F%2Fwww.walmart.com%2Fip%2FCAP-3lb-Neoprene-Dumbbell-Orange-Single%2F544586214 this link let’s you choose the size you like.
here is an Ebay link to the dumbbells
I lie down on my back with the book and pillow under my back I put the book lengthwise along my back. I put the thigh toner between my legs and I alternate between the inner thigh toner and the outer thigh toner to alternate the work on my legs.
I slightly bend my knees and keep my feet slightly off the floor. This works my abdomen and is considered a modified leg lift.
The entire time I am doing my arm work outs, I am also holding my feet off the floor (abdomen work), and using one of the thigh toners (leg work).
Next I hold the resistant band/loop and pull out to work my arm abductor muscles (I showed that in the earlier photo with the green band).
Then I hold the inner thigh toner in my hands to push it inwards (shut it) and work my arm adduction muscles as you saw in the photo above.
Last of all, I use my dumbbells. I can press my dumbbells together and then back out.
I can press my dumbbells over my head (flexing the shoulders).
That’s it! It is not very complicated, but I begin to sweat when I do this, because of all the muscles I use so intensely.
So if you have little time, this exercise can get lots of toning done in only minutes. With the stop watch you can time your work-out and when you get tired, rest and stop the stop watch, so you can keep track of how long you actually exercise.
And if you want a longer work-out with the legs and abdomen (and give your arms a break), you can hold a book to read it or scroll through your phone. This rests the arms but still uses the abdomen and legs.
This is a gym-free method of toning your body. I’ll share more of my gym-free exercises another time.
I pray we’ve blessed you with this post. Thanks for joining us.
**Here is the video link:
Dear “A WESOME LEGS & ARMS’ DebbieYou:
You are completely precious with this post! I loved the way the Lord showed you a combo to efficiently do all at once. I had a great routine until my Bob had to return to Baltimore’s John Hopkins for 2 months of recovery from 2 strokes. I decided my arms which were well-developed, were no longer important. 2 Months later, they were nearly gone. Then adding a year of intermittent illness and passing away was the center of my life. I never returned to my routine, rather undertook at age 80 a movement course that I do every morning, following a 1-minute plank pose and leg lifts, touching toes and the biggy….from the floor stand up without any aid. Believe it or not….many people my age cannot do this. I walk the beach 4-5 times a week. Staying active is key. Moving is essential. Love you, kiddo, Dianne
Dianne, that is a fantastic work out. And by walking, you work the lymphatic system too. I actually do the plank on the “off” days when I do not do this work out I posted. I have heard some people even younger cannot get up off the floor. Even sit ups, which some people make fun of are a great life-skill, since they do strengthen the tummy so a person can sit up. As I age I feel like you–I want to be functional! Love, Debbie