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UPPER BODY EXERCISE

PUSH UPS......................................................................................

Lie facedown on the floor with hands wider than shoulders width apart, on knees (modified) or toes.
Take a deep inhale, bend the elbows and lower into a pushup, keep the spine and neck long (gaze at the floor) elbows to 90 degrees and abs in tight. Don't sag in the middle. Exhale and push back to starting position and repeat for 2 counts down and 2 counts up. Do as many as possible without losing your form.

CHEST FLIES ...................................................................................

Lie with both knees bent and soles of the feet on the floor. Feel the spine elongated and stomach tight. Begin with arms above chest, elbows slightly bent and palms facing each other but not touching. Inhale and slowly lower arms down to the sides no lower than shoulder lever, do not arch back. Exhale and contract the chest to pull arms back to start and repeat for 12 reps, 2 counts down, 2 counts up. Visualize hugging a beach ball.

BENT OVER DB ROW (lats).......................................................................

Hold a dumbbell in each hand, stand with feet shoulder width apart, bend your knees slightly, then bend forwardfrom the waist, or you can sit at the end of a bench or stool. Keeping your head up and your back straight and stomach tight. Have the weights hang at arm's length below the shoulders. Inhale and then exhale concurrently lift both weights up as far as possible to your sides, squeezing your lats, keeping your stomach tight so you donot involve your lower back (the weights should come up to your sides, not your chest, in order to keep biceps involvement to a minimum). Inhale, then lower the weights again, slowly and repeat.

SIDE RAISES (shoulders).......................................................................

Stand with feet hip-width apart, abs in and torso upright, knees slightly bent with weights resting on side of thighs (palms face the thighs). Inhale to begin and exhale to lift arms to sides to shoulder level, elbows slightly bent and palms facing the floor. Inhale to lower and repeat for 2 counts up and 2 counts down. Do not allow your body to sway back and forth, stabilize your movement using your core strength.

BICEP CURLS.......................................................................

Stand with your feet hip-width apart and grip spaced shoulder width apart. Keep your abdominal muscles tight, chest up, knees bent and elbows into your sides. Your elbows should remain stable in a fixed position. Inhale to begin, then exhale and lift the weight directly up while focusing on biceps muscles. Stop when the weight is 90 degrees from your shoulder joint and reveres the motion back down. Lower the weight down, stop just before your elbows are straight and reverse the motion back up, focus on your breathing and contracting your biceps. Repeat for 2 counts up and 2 counts down.

LYING TRICEPS EXTENSIONS.....................................................

>click on the images above to see the motion of exercise.

Lie flat on your back with soles of feet on the floor. Keep abdominals tight bring one arm directly above you, holding onto the triceps with other hand to support elbow. With elbow and shoulder in one line, gently position elbow to 45-degree angle to the floor. This is the starting position. Inhale and slowly lower the weight by bending the elbows until the weight is near the floor (do not hit yourself in head with weight). Exhale and reverse the movement back to the start position, concentrate on the triceps doing the work. Repeat for 2 counts down and 2 counts up.

(back to top)

LOWER BODY EXERCISES

*Use ankle weights for all exercises. Begin with light weights and gradually increase as exercise becomes easier. Lunges and squats do not require ankle weights.

LUNGES........................................................................

Begin with your feet shoulder width apart. Stepping forward (approx. 3 feet between legs) place front foot flat on floor and back heel lifted off floor. Engage stomach and lengthen back, keeping upper body vertical (hip and shoulders aligned). Front knee should be in line with front ankle during lowering and raising of the body (do not allow knee to go over toe) Keeping body vertical, inhale and slowly dip the lower body down so that the back knee comes close to the floor. Keeping the body lifted and the abs tight exhale and slowly straighten both legs, keeping the tension in the front leg by pressing heel against the floor creating a resistance. Repeat the motion focusing on breath and posture, moving slowly and evenly.

SQUATS.......................................................................

Standing upright with your feet shoulder width apart. Your toes should be either pointed straight ahead or slightly outward, never inward or knee strain will result) Focus your vision straight ahead. Do not tilt your head backwards or raise your eyes as this will disrupt your balance. Place arms by your sides using weights or hands on hips. Keeping your heels planted firmly on the floor and your spine long and stomach tight, inhale and move your butt back and downward. Do not start by bending the knees. Continue downward, by bending the knees, but be careful not to allow your knees to move forward, keep the weight in your heels. This will save you stress on your knees. When the thighs reach parallel, begin exhaling and return to the starting position. There should be no sideways movement, especially in the knee or hip area. Be aware, the deeper you squat the more you call your hamstrings into play. Repeat this motion keeping your spine long, stomach tight, weight in heels with slow and even breathing.

Lying Leg Extension with Ball .......................................................................

>click on the images above to see the motion of exercise.

Lying on your back in a neutral floor position, place heels on ball and hands on floor beside you for stability. Engage your inner thighs, gluts and hamstrings. Inhale and roll ball towards you by bringing knees towards chest. Exhale and slowly push ball away by straightening legs and lifting pelvis high off floor by squeezing your gluts and hamstrings, engage stomach. Inhale, lower pelvis back on floor and knees back towards chest. Repeat exercise for 12 to 15 reps; add 10 pulses to increase intensity. (Press against heels throughout entire exercise)

Side Leg Lifts.......................................................................

In neutral floor position, slowly stretch the legs along the floor until they are fully extended. Gently press the lower back into the floor keeping spine long and stomach engaged. Slowly raise left arm above head, keeping shoulder blades connected to the floor. Using slight exertion, roll yourself over on left side, resting head on left arm; keep the torso in the same neutral floor position. The right arm is in front of you on floor, supporting this position. Slowly bend bottom knee (left) under top leg (right), align the shoulders, hips and knees. Inhale and point the foot, stretching and lengthening through leg. Exhale and lift leg to a comfortable position without shifting the pelvis. Repeat this exercise, keeping energy in leg, and when exercise is complete, gently roll yourself back to neutral position and repeat on other side.

ABDOMINAL CRUNCHES......................................................................

Lie on your back keeping the soles of your feet on the floor. You can also place your hands behind your neck for stability but DO NOT PULL with your arms. Before beginning make sure your neck, back and shoulders are stabilized and tighten your abdominals throughout the exercise. Using only your abdominals lift your upper torso from the ground while breathing out, keep your chin and chest pointed towards the ceiling. Gently press your back down towards the floor, drawing your ribcage nearer to your legs. Briefly hold and squeeze at the top of the crunch, still exhaling, then lower with controlled breathing in, keeping the stomach tight, lower head and shoulders an inch or so from the floor. Try not to relax between reps unless it's necessary. Only do as many as you can do properly at any one time, but build up gradually to help your muscles adjust to the increased workload. For example you can begin with 3 sets of 25 and increase reps and sets as it becomes easier.

ABDOMINAL LEG LIFTS......................................................................

In neutral floor position, slowly inhale, lift both knees towards chest and extend legs towards ceiling (point feet and stretch through legs). Keep your arms on the floor next to you. Exhale and slowly lower leg towards the floor as far as you can without arching the back by keeping the back pressed down and legs lengthened away from center. Inhale and lift legs back towards the ceiling, repeat exercise to fatigue. It's important to keep the body stable while lengthening spine, engaging stomach and elongated away from center. Relax through neck and shoulders.

REVERSE CRUNCHES......................................................................

Lie on your back with your legs extended towards ceiling, with knees slightly bent. Keep your arms on the floor next to you. Rest your head on the floor, relax your shoulders and keep your back straight. Slowly lift your hips 1 to 2 inches off the floor by squeezing your lower abdominals; this will raise your legs and feet a few inches higher. Hold this position for just a moment. Squeeze your abdominal muscles and keep your head and shoulders flat against the floor. Slowly lower your hips back to the floor. Do not swing your legs to gain momentum, initiate movement from lower abs only.

*Avoid arching your back. Relaxing your abdominal muscles during the exercise will result in back extension (arching), putting tremendous strain on your back.

*Repeat these exercises for 2-3 sets from 12-15 reps each side. Use slow progression as you become stronger