Jul 29

5 Simple exercises for women- the KISS principle

For those of you who may not be familiar with the KISS principle, it stands for “Keep it Simple Stupid”.  This is not to imply that any of you are stupid.  Actually, that couldn’t be farther from the truth.  In fact, the saying originated in 1960 in the US Navy by one of the engineers working on the U-2 and SR-71 Blackbird spy planes.  I would guess that those engineers were anything but stupid.

I want to focus today on exercises that will be easy for busy, active, professional women to do either at work on a break or at home between other activities.  Besides being easy, I wanted to pick exercises that you can do either standing up or sitting.  It’s probably not a great idea to drop to the floor and lay on your back for crunches on a hard cold office floor.  You also don’t want to get your nice suit or dress dirty by laying on the floor, right?

1.  Wall push-ups

wall pushupsAll you need is a wall.

Starting Position:  Stand facing the wall and, with your arms stretched straight out, place your palms on the wall at shoulder height and shoulder width.  Stand at a comfortable distance from the wall, using 3 ft as a starting point.  The closer you are the wall, the less distance your body has to travel to get to the wall.  Engage your abdominal/core muscles (“brace”) to stabilize your spine.

From this point, you want to bend your arms slowly, allowing your face to approach the wall.  As you do so, tighten all the muscles in your body to remain rigid.  You should look like a board, not a piece of spaghetti.  Before your face hits the wall, push yourself back away from the wall (straightening your arms) to the starting position.  Repeat this exercise 10 times or as many times as you want, being sure to maintain the proper posture.

As you get better at these, you can modify the exercise by finding lower and lower things to push against.  After the wall, you can try a counter, then maybe a table or windowsill.  The lower the object, the harder the exercise.

Muscles worked:  Chest, Arms, Shoulders, and Abs.

2.  Lunges


This is a great exercise that you can do virtually anywhere.

Starting Position: Stand with your feet together. Pull your shoulder blades toward your hips. Engage your abdominal/core muscles (“brace”) to stabilize your spine.

In preparation to step forward, slowly lift one foot off the floor and find your balance on the standing leg. Try not to move the standing foot and maintain balance without wobbling. Pause. Hold this position briefly before stepping forward. The raised foot should land on the heel first. Slowly shift your body weight onto the lead foot, placing it firmly on the floor. As you shift your body weight to the lead foot/leg, avoid the tendency to tilt or sway the upper body and try not to move the forward foot.

As you step forward into the lunge, focus on a downward movement of your hips toward the floor. Avoid driving your hips forward. This will help control the forward movement of your shinbone over your foot. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your shinbone is in a slight forward lean. During the movement, slightly bend forward at your hips. Keep the back straight.

Firmly push off with the front leg, activating both your thighs and butt muscles to return to your upright, starting position.

Muscles worked:  Abs, Butt/Hips, Legs-Thigh

3.  Glute (Butt) Toner

glute tonerAll you need for this one is a chair (preferably sturdy and without wheels).

Starting Position:  stand behind a chair with your legs shoulder width apart and hold the back of the chair.

Standing on one foot, tighten the butt muscle on the other leg and raise it straight back behind you.  Keep the knee slightly bent.  Raise and lower leg 10 times and then switch legs.

Muscles worked:  Abs, Butt/hips

4.  Chair Dips

chair dipsMake sure that you brace your chair up against a wall so it doesn’t slip out from under you.

Starting Position:  Sit on the edge of the chair with your feet together. Place your hands on the edge of the seat on either side of your thigh.

Raise yourself slightly off the seat and slide your hips forward so that they are no longer directly above the chair.  Keeping your feet flat on the floor, bend your elbows and lower yourself towards the floor.  Go down as far as is comfortable, with a maximum 90 degree angle of your arms. Straighten your arms, raising your body back up.  Repeat 10 times.

Muscles worked:  Triceps (back of upper arm)

5.  Knee Cross Crunch

knee cross

Starting Position:  Stand with your shoulders in line with your hips, and extend your left arm up and your right leg to the side, toes pointed.
Lower your left elbow and raise your right knee, crunching them together on a diagonal line. Return to the starting position. That’s one rep. Do 12 to 15 on each side.
Muscles worked:  Core abs
There you go… 5 simple exercises for women.  Of course, everyone can do these exercises… children, boys, men.  They’re simple, easy to do anywhere, and require no equipment.  If you do these every day, or even every other day, you will notice a difference in your strength and your stamina.

Oh… and don’t forget to drink plenty of water!

Please leave a comment below and let me know how it goes with these exercises.  If you’re unsure about anything, feel free to ask.  There are many modifications that you can make to these simple exercises to make them harder as you get stronger.

here's to you



Here’s to you!






  1. Indiana

    You share interesting things here. I think that your page
    can go viral easily!

    1. Alice

      Thanks, Indiana! Is that short for Indiana Jones? Feel free to share the page with all your friends and it just might go viral.

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