15 Sep Exercise and Tone While You Brush
Did you know that proper brushing should only take about two minutes? While many do not come close to taking this long, everyone should concentrate on cleaning their teeth thoroughly. However, in today’s fast-paced world, taking two minutes to brush their teeth may seem like a chore to many. Even though being meticulous with your teeth will pay off in the long run, many are living their lives at such a pace in which it makes it difficult to spend too much time on one task.
In order to handle this fast-paced lifestyle, one needs to master the art of doing multiple things at once. While this can be counter-productive in some cases, for many this may be the only way they can get things done. If you find that brushing your teeth for two minutes is too much of a bore, or is just too long for your cram-packed day, there is a way to mix up your brushing ritual. One that will keep you entertained, and will also help keep you in shape at the same time. Finding ways to incorporate toning exercises into your daily dental hygiene routine will not only help you brush for the proper amount of time, but will also allow for you to get in some exercise at the same time! Interested? Here are some toning exercises that don’t require much room that you can try while brushing those pearly whites:
When you are doing squats all you are doing is sitting “down” in an invisible chair, so this is something that can be done even in the smallest of bathrooms. Squats will surely make your thighs burn in a good way, and for something that seems so simple, it’s tougher than you think. In order to do a squat, stand with your feet a little more than shoulder-width apart, and make sure that your back is straight. Extend your arms out in front of you, and slowly push your hips back, stick your butt out and bend your knees; act like you are sitting down in a chair! Hold this seating position for a few seconds, making sure that you are sticking out your bum so your thighs remain parallel to the floor. If you need more of a challenge, try out the wall sit, which is a squat that is performed while your back is against a wall. Try to hold this pose, sitting in a “chair” with your back flat against the wall, for the whole two minutes.
Stationary lunges are another easy and excellent way to strengthen your stomach and legs while you brush. In order to perform a lunge, start off again with your feet hip-width apart with your back straight. You will then move your right leg directly straight behind you, bending and lowering your body into a ‘curtsy’ position; all while you are keeping your weight on your left foot. Make sure both knees are at 90 degrees with your front thigh parallel to the floor, and your back knee pointing towards the floor. Carefully lift your body back up and return to a standing position before doing the next side.
- Calf Raises
This is an easy one to do as you are brushing your teeth since you will stay in a standing pose. Start off by standing straight, with your legs shoulder-width apart, and raise up your feet and body until you are on your tippy toes. Once you are up all the way, slowly lower your body back down until your feet hit the ground, and repeat. You can add variations to this exercise by changing your speed, or by going back onto your heels after your feet hit the ground, before you go to lift yourself back up again onto your toes.
- Squeeze Balls
Unless you are flossing, you typically only need one hand to brush your teeth. When you are brushing your teeth, take a ball that has some give and resistance (like a handball/racquet ball) and hold it in one hand. Work your hand up to a vice-like grip, squeezing the ball. Squeeze the ball for a few seconds and then release. Then squeeze the ball again. Each time you squeeze, hold the ball for longer each time before you release it; working your way up to a minute. Make sure you work both hands.
- Standing Crunch
Work your abs while standing, as side crunches are ideal for those who are prone to neck and lower back issues. Start off with your feet shoulder-width apart, with your free hand placed directly behind your head. Be sure to keep your elbow pointing out and away from the ears. Then lean towards the bent leg on the same side; so if you lift your right knee, lift it to your right elbow. Do 10 reps per side.