Push-ups
For the chest, shoulder region and back of the upper arms.
With hands outside the shoulders, push up while keeping
the back straight. Push ups can be performed with legs
straight and your weight resting on toes, or with legs
bent and weight resting on your knees. Return until the
chest almost touches the floor. Aim at increasing by at
least 1 push up per week. |
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Chin
Ups
For the shoulder region and arm flexion.
With an underhand grasp, pull up until the chin is over
the bar. Let down as slowly as possible. Increase by
at least 1 per week. |
Dips
For the muscles in the arms, shoulders and chest.
Grasp the sides of a chair and let your feet slide forward
while supporting your weight on your arms. Lower your
body by bending the elbows to about 60 degrees and then
push up to the starting position. Keep body close to
the chair. Increase by at least 1 per week. |
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Chair
Squats
For the leg muscles.
Stand about 6 inches in front of a chair, facing away
from the chair. With feet slightly wider than shoulder-width,
move hips back as you squat until the thighs are almost
parallel to the ground, without sitting down on the chair.
The kneecaps should be aligned towards the second toe
and the knees should not travel beyond the mid-foot. Hold
for 1-2 seconds. Return to the standing position. Increase
the number of squats by at least 1 per week, up to a maximum
of 25. As an advanced exercise, the exercise can be done
with a weight secured to the back, for example, a backpack.
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Lunges
and Forward Traveling Lunges
For the leg muscles.
Stand with feet hip-width apart in a stride position and
hands on hips. Lower the body directly between the feet
by bending the knees to approximately 90-degree angles.
Press back up to starting position. Perform the same number
of lunges on the other side. Increase the number of lunges
by at least 2 per week, up to a maximum of 25.
Variation: Step forward with right foot and lower the
body weight to a lunge position. Knees bent to approximately
90-degree angles. Push through the hips and thighs in
order to bring the left foot forward to meet the right
foot. Continue to lunge, walking forward, alternating
feet.
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Bench
Steps
For the leg muscles.
Step up onto a bench that is 8 12” high, bringing
up both feet and then down again, one at a time, for 30
seconds (up up down down). Switch the lead foot and repeat
for 30 seconds. Increase the time for each lead foot by
10 seconds per week, up to a maximum of 60 seconds of
stepping up and down with each lead foot. |
Standing
Side Leg Lifts
For the hip and outer thigh muscles.
Stand with feet shoulder-width apart and hands on hips.
Transfer body weight completely to the left leg. Lift
a straight right leg directly to the side. Lower right
leg just short of resting foot on the floor then lift
again. Maintain erect posture. Perform the same number
of lifts on the other side. Increase the number of lifts
by at least 2 per week, up to a maximum of 25 per side.
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Curl-ups
For the abdominal region.
Lie face up on the floor with legs bent and heels approximately
8 - 12 inches from buttocks. Using abdominal muscles,
tilt hips towards ribcage as you raise head and shoulders
off of floor pressing lower back towards floor. Eyes stay
focused over knees. Hands and arms may be supporting head,
crossed over chest, sliding up legs or resting on floor.
Increase by at least 2 per week. |
Opposite
Arm and Leg Lifts
For the muscles of back, buttocks and the back of the
legs. Lie face down on the floor with forehead resting
on a towel. Arms are stretched overhead with hands shoulder-width
apart. Raise the left arm and the right leg approximately
4-8 inches from the floor. Lower to starting position.
Repeat on other side. Increase by at least 1 per week,
up to a maximum of 15 raises per side. |
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| GO
TO WEIGHT TRAINING! |
