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MOVE

The Super Bowl workout

Instead of watching, eating and sitting for the four hours of the Super Bowl, consider turning this year's event into a workout. You'll have plenty of time and won't miss any of the action.

The Super Bowl will have 50 to 60 minutes of commercials throughout the nearly four hours of game time. There are about 20 commercial breaks, with more than 100 commercials over all. So instead of running for more chips or beer during those intermissions, perform each of the following exercises for a full-body workout.

March in place – During the first commercial break, warm up your body by marching in place. Start slow and gradually try to lift your knees higher and march faster over time.

Squats Stand up from your chair and place your feet shoulder width apart. Slowly lower back down as if you are going to sit, but don't. Keep your chest up and shoulders back. Return to a standing position and repeat. This strengthens your thighs, butt and calves.

Plank For an overall core strengthener, do a plank. Lie on the floor, tighten your abdominals and push up on your hands creating a straight line from your head to your ankles. Hold this position for as long as possible and then lower down to the floor.

Lunges – Make sure you have enough room to step backward. Stand and then step back with your right leg. Lower your hips so that your left knee is bent at a 90-degree angle and stays over your ankle, and your right leg is parallel to the floor. Keep your back straight. Hold, straighten up and step forward with your right leg. Repeat by stepping back with your left leg. Lunges will strengthen your legs.

Bridge Since there's a lot of sitting during the game, you want to work on tightening your fanny. Lie on your back on the floor with your knees bent and your feet flat. Push up to create a straight line from your shoulders to your knees while you tighten your glutes. Hold, release and return to the ground. Repeat.

Leg lifts – You can exercise your hips with side leg lifts. Lie on your side and support your head with your lower arm. Keep your legs stacked and straight. Slowly lift your top leg as high as you can. Return to the starting position and repeat 10 to 15 times. Roll over and repeat with the opposite leg. If you prefer to stand, hold on to the back of a chair and lift and lower one leg to the side 10 to 15 times. Repeat with the other leg. This strengthens your hips, thighs and buttocks.

Arm circles – Make sure you have room to swing your arms. Stand, place your arms straight out to your sides at shoulder height. Rotate your arms forward from the shoulders in small circles (about a foot in diameter) for about ten seconds. Switch directions and circle backward. This targets your shoulders and upper arm muscles.

Pushups – Lie on your stomach on the floor with your hands flat on the ground below your shoulders. Push up so that your head, back and legs are in a straight line. Slowly lower to the floor and push up again. You can modify this exercise by keeping your knees on the ground or by standing about a foot away from a wall and pushing up against the wall. This targets your upper body, core and abdominals.

Bicycle – Trim your waist by lying on the ground on your back with your knees raised toward your chest. Support your head with your hands. Twist to the right as you bring your right knee toward your left elbow. Repeat on the other side. Be sure to tighten your abdominal muscles and avoid pulling on your neck.

Repeat these exercises throughout the game. Near the end of the game, you may want to do some gentle stretching. You can also do these exercises during the game if you are a fan who watches only for the commercials. 

WHAT YOU CAN DO

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