- Dumbbell side bends
- Stand with feet shoulder width apart, holding dumbbells. Knees should be slightly bent.
- EXHALE: Bend trunk to the left to a comfortable position and hold for 2-3 seconds.
- INHALE: Return to starting position and repeat to right side.
- Squats
- Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward.
- INHALE: Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees don’t cross the plane of your toes.
- EXHALE: Straighten legs and come up to the starting position to complete one rep.
- SPECIAL INSTRUCTIONS: Do not go past 90 degrees at the bend in your knees because this causes additional stress on your joints. If you feel pain in your knees, just go down to where you don't feel pain and come back up. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.
- Muscles Worked: Quads, Glutes
- Back Extension
- Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.
- EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position.
- INHALE: Slowly lower with control to start to complete one rep.
- SPECIAL INSTRUCTIONS: This is a very small movement-- don't move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes.
- Muscles Worked: Lower back
- Close-Arm Wall Pushups
- Start facing wall, arms-length away, feet slightly apart, legs straight with weight on toes. Place hands on wall with pointer fingers and thumbs forming a triangle. Keep arms in line with shoulders/chest (not above or below this region).
- INHALE: Bend elbows about 90 degrees and lower body toward the wall without touching it.
- EXHALE: Straighten arms and return to starting position to complete one rep.
- SPECIAL INSTRUCTIONS: The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.
- Muscles Worked: Chest, Triceps, Shoulders
- Alternating Dumbbell Bicep Curls
- Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front of the thigh.
- INHALE: Curl one dumbbell to your shoulder.
- EXHALE: Lower dumbbell to starting position, then curl the dumbbell in your opposite hand. One curl on each side equals one rep.
- SPECIAL INSTRUCTIONS: Keeping abs tight will help protect your lower back. If your body leans backward as your curl up the weight, then the weight is too heavy. Keep elbows pressed into your sides for support and to isolate the biceps. This exercise can also be done in a seated position.
- Runner's Lunges
- Standing with feet hip-width apart, step forward with right foot into a lunge, right knee bent, left heel lifted. Bend arms at 90 degrees in opposition to your legs so right arm pumps forward and left arm pumps back as if running (not pictured).
- EXHALE: Pushing off ball of left foot, straighten right knee as you lift left knee up to hip height. Simultaneously pump arms in opposition to legs (not pictured). Hold for 2 seconds.
- INHALE: Bring left leg down and back so that you are lunging again with the right leg forward and bent to complete one rep. Complete all reps and switch sides.
- SPECIAL INSTRUCTIONS: Be sure to keep forward (lunging) knee in line with ankle, toes pointing forward, hips square, and torso centered.
- Muscles Worked: Quads, Glutes, Hips, Hamstrings
- Modified Plank
- Begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart.
- Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 60 seconds in the beginning, working your way up in 30 second jumps until you can hold the position for 3 minutes or longer.
- SPECIAL INSTRUCTIONS: Don’t let your hips/knees drop, your butt raise, or shift weight to one forearm.
- Standing Booty Kicks
- Stand tall and place your hands on your hips.
- Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
- Then lower your left leg so it's parallel with your right, but don't let it touch the ground. Then lift it back up behind you.
- Repeat this move 20 times at a moderate pace, and then lift your leg another 20 times so it's slightly out to the side to target your outer glutes.
sep 3 2009 ∞
sep 3 2009 +