Winter workout tips while cleaning house

In winter, it is difficult to go outdoors to work out. And as fitness centers are often costly, many housewives aren’t able to include exercise in their daily lives and end up gaining weight over the chilly months. At this time of the year, bodies are also bundled in layers of warm clothes and many people become less aware of their expanding waistlines. Jung Da-yeon, a popular workout trainer, suggests moves that can help housewives exercise while doing everyday chores within the comfort of their own homes. Still, Ms. Jung warns, even when working out at home, it’s important to wear sports shoes. The lower part of your body should be firmly planted, and bare feet or socks make the risk of slipping and twisting an ankle a real danger.

While vacuuming
1. Position your legs so one is in front of you and one is behind. Raise the rear leg until it’s parallel to the floor. Exhale while raising and inhale while lowering. Repeat the move 20 times, then switch legs. This move helps develop the lower body, including the backs of the thighs and the bottom, and improves your balance.

2. Put one foot in front of the other with your feet quite far apart, then place one hand on the vacuum and the other on the thigh of your forward leg. Facing forward, pull the vacuum towards the body while breathing in. When the handle of the vacuum is as close to the body as possible, contract your back for a moment, then slowly breathe out while pushing the vacuum away. Repeat the movement 20 times, then switch sides and repeat.

3. Place both hands on the handle of the vacuum, keeping your back straight. Slowly lean forward until your upper body is parallel to the ground. Still leaning forward, gently move your upper body up and down three times, then return to a standing position. Repeat the same movement at least 15 times. This move not only strengthens the lower body, but helps make it more curvaceous.

4. While holding the vacuum with both hands, place your legs twice your shoulder-width apart, with feet turned outward. While breathing in slowly, squat until both thighs are parallel to the floor. Breathe out while returning to the starting position, tightening your sphincter muscle. Make sure your upper body does not lean forward when squatting. This move helps strengthen the thighs.

Using floor rags
5. Grab the rag with both hands. Push forward as far as you can, inhaling, then pull back to your body, while exhaling. Repeat at least 15 times. This exercise helps strengthen the back and stomach muscles.

6. Do the same exercise as described in number five, but moving diagonally instead of straight forward. This will develop the muscles on the side of the body.

7. With one foot on the rag, wipe from the back to the front in a semi-circle. This develops the inner thigh muscle, strengthens the gluteus maximus and develops the front thigh muscle. The stationary leg should be slightly bent to achieve better effects. Repeat the movement 20 times with each foot.

While watching television
8. Sit forward in a chair, placing your hands on the edge and keeping your back straight. Lean slightly backwards, keeping your head facing straight forwards. While breathing out slowly, pull your knees towards your stomach. Try to keep the body stabilized, so it doesn’t shake.
Repeat this movement 20 times. The stomach muscles only benefit from this exercise when the knees are lifted slowly.

9. With your hands on the edge of a seat, your arms slightly behind your body and your legs stretched forward, lower your body until you are almost sitting on the floor. Push back up while exhaling. Repeat this movement, which works the triceps, 20 times.

While washing dishes
10. Support your upper body against the sink. Lift one leg behind you as high as you can, exhaling as you do so. Repeat this movement 20 times, then switch feet and repeat. This helps to develop the bottom and the backs of the thighs.

by Lee Jie-young