The Mediterranean Diet is a style of eating that focuses on the vegetables, fruits, salads, olive oil, bread and pasta that are common in the areas of Spain, Greece and Italy. The diet allows small amounts of fish and poultry and almost no red meat. The Mediterranean Diet is more of a form of eating than a short-term diet.
Unfortunately, physical activity is not is discussed on the Mediterranean Diet. According to the Mayo Clinic, individuals should get 30 to 60 minutes of exercise most days of the week. This exercise can help facilitate weight loss, reduce heart disease, reduce high blood pressure, reduce the affects of aging, increase energy and relieve stress. Furthermore, the Mayo Clinic recommends weight training to help improve overall physique. Dieters only need to complete 2 to 3 30-minute weight training session per week to reap the benefits. Below are several weight training exercise for individuals on the Mediterranean Diet.
Exercise #1: Exercise Ball Squeeze
To workout your inner thighs, all your need is an exercise ball and some floor space. Begin by lying on your back with your hands behind your ears. Raise your legs straight up into the arm and slightly bend your knees. Place an exercise ball between your legs, between your feet and your knees. Keeping your abdominal muscles engaged, squeeze the ball for 10 seconds with your thigh muscles. Relax for 5 seconds, then repeat. Do a total of 5 sets.
Exercise #2: Knee Swimmer
To complete the knee swimmer exercise, begin on your hands and knees. Your knees should be hip-width apart and your arms should be shoulder-width apart, fingers facing forward. Keeping your back flat and your head face down, lift your left leg out straight behind you. At the same time, reach your right arm straight out in front of you. Remember to keep your back straight and your abdominals engaged. Switch to the other side. Complete 10 full sets.
Exercise #3: Tricep Press
Stand with feet hip-width apart. You will want to hold a single dumbbell in both your hands. Raise your arms up above your head. Palms should be facing the ceiling with thumbs intertwined. Slowly bend your elbows so that you are lowering the weight behind your head. Try to keep your elbows as steady as possible. Slowly raise the weight back to the starting position. Complete two sets of 12 repetitions.
Exercise #4: Floor Oblique
To work your core muscles, lie on your left side on the floor. Keep your back straight with your legs stretched out behind you. Your right leg will be propped up on top of your left leg. Move your legs to a 45-degree angle in front of your body and slightly bend your knees. Place your left arm straight out in front of your body for balance and place your right arm, bent, on your ear. Lift up your torso, having your right arm guide you, and crunch towards your hips. You should feel this exercise along your right obliques or side abdominal muscles. Return to the starting position. Complete 10 repetitions and then switch sides. Do two sets per side.