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Chair Squat
Stand in front of a chair with feet about shoulder-width
apart. Sit down and, as soon as you make contact with the chair, stand
back up and try to do so without rocking back or using momentum. You can
place your hands on your thighs if you need to. Hold weights for added
intensity.
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Ball Taps
Sit in a chair and place a ball front of both feet
(a mid-sized ball works best). Sit straight up
and try not to rest against the back of the chair, keeping your back
straight and your abs contracted. Lift your right foot and tap the
top of the ball and take it back down to the floor. Switch sides
and do the same with your left foot, alternating each foot for all
repetitions. For added intensity, sit on an exercise ball to
challenge your balance or try the exercise while standing.
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Step Ups
You can do this exercise on a staircase or on a step if you have one. If
you're on a staircase, stand at the bottom step and step up with your
right foot. Bring your left foot up onto the stair next to your right
and then step back down on the floor (hold onto a rail if you need to).
Perform all reps by stepping up and down with the right foot. Then
switch sides and start with your left foot. You can use a resistance
band (as shown) or hold weights for added intensity.
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Hamstring Curls
Stand in front of a chair and hold onto it for
balance if you need to. Bend your right knee, bringing your foot
up behind you (like you're kicking your own butt) and keeping the right
knee pointing towards the floor and right next to your left knee. Slowly lower
back down and repeat all repetitions before switching to the other
leg. For challenge, do it without holding onto the chair or add
light ankle weights.
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Knee Lifts with a Med Ball
Hold a light weight or medicine ball (e.g., 2-5 lbs) straight up over
your head in both hands. Lift the right knee up to waist level while
bringing the arms down, touching the weight to the knee. Return to start
and repeat on the left side. You can add intensity by speeding the
movement up (while still maintaining control of the weight and your
body) and lifting the knees as high as you can. Alternate each side for
30-60 seconds (or more). If you have back or knee problems, you may want
to avoid the upper body portion of the move and just do the knee lifts.
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Side Leg Lifts
Stand sideways to a chair or
wall for support and lift one leg out to the side, foot flexed and hips,
knees and feet in alignment. Try to lift the leg without tilting
at the torso--hold the torso upright as you lift the leg a few inches
off the ground. Lower back down and repeat all reps on the same
leg before switching sides. Add ankle weights for added
challenge.
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Wall Push Up
Stand a few feet away from a wall or stair rail (as shown) and place hands
on wall at shoulder level, a few inches wider than shoulders. Pull
the abs in and, keeping back straight, bend elbows and lower body
towards the wall until elbows are at 90 degree angles. Push
back to start and repeat. The further away from the wall you are,
the harder the exercise. Make sure you don't sag in the
middle--keep the abs tight and the back flat.
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Chest Squeeze with Med Ball
Sit on ball or chair, back straight and abs in. Hold a medicine
ball at chest level and squeeze the ball with the palms of hands to
contract the chest. While continuing to squeeze the ball, slowly
push the ball out in front of you at chest level until elbows are almost
straight. Continuing the pressure with your hands, bend the elbows
and pull the ball back to chest.
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Lat Pulls With Bands
Stand or sit holding a resistance band in both hands up over your
head. Hands are wider than shoulder-width apart and back is flat,
abs engaged. Keep the left hand in place and contract the lat
muscles (at the sides of your upper back) to pull the right elbow down
towards the ribcage. Press back up and switch sides, alternating
right and left for all repetitions.
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Lateral Raises
Stand or sit holding light dumbbells in both hands at the sides.
Keeping the elbows slightly bent and wrists straight, lift the arms up to
the sides only to shoulder level (palms face the floor). Lower back
down and repeat for all reps. You can use full water bottles or soup
cans for weights if you don't have dumbbells.
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Bicep Curls
Sit or stand holding dumbbells in both hands, palms facing
out. Contract the bicep (front of the arm) and curl the weight up
towards your shoulder (without touching the shoulder). Lower back
down, but keep a slight bend in the elbow at the bottom--don't swing the
weight and keep the elbows in place as you curl the weights.
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Tricep Extension
Sit or stand and hold a dumbbell in the right hand straight up
overhead and directly over your shoulder. Your palm should face the
front and you can use your other hand to support the right arm. Bend
the elbow and lower the weight down a bit behind your head (the elbow
should be facing the right side of the room) to about 90 degrees.
Contract the back of the arm to pull the weight back up and repeat.
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Bird Dog
Begin on hands and knees with the back straight and the abs pulled in.
Lift the right arm up until it is level with the body and, at the same
time, lift the left leg up and straighten it until it is parallel to the
floor. Hold for several seconds, lower and repeat on the other side,
this time lifting the left arm and right leg. Continue alternating sides
for 12 reps. Modify by lifting the arm and leg a few inches off the
ground until you're able to balance. .
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