Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring the knees toward the chest as balance is kept on tailbone Hold moving arms up and down in small pulses Repeat. Leg Raises Begin by laying on a matt, arms next to sides Squeeze the abdominals as the legs lift together off the floor, slowly lower and repeat Keep a slight bend in the knees and keep the small of the back on the floor, protecting the core. Plank Begin by lying face down on the matt Lift your body by placing forearms on the ground, elbows beneath shoulders and hands beneath head Keep the hips in line with the back and legs as the body is lifted Hold and repeat.
Upper Body Stretching (560 second duration) Arm Circles Begin standing feet shoulder width apart Raise arms at sides level with shoulders Begin making small circular motions forward, then backward. Empty Can Keep hands raised at sides as if holding a bottle of water Begin by bringing arms in, rotating the wrist, emptying the bottle as hands cross over each other Bring arms back to starting position and begin again this time alternating. Shoulder Rolls Begin standing feet shoulder width apart arms at sides Slowly roll the shoulders up towards the ears, back and down making a circular motion After first set is completed, reverse the direction of the shoulder roll by going forward. Back Begin by bending forward at the waist, knees slightly bent Place hands on bar or back of chair and slowly bend at the waist, allowing the upper body to sink Hold, feeling a slight stretch in the arms, upper back and possibly back of legs. Get Fit, Lose It Stay Fit
Lower Body Stretching (560 second duration) Quadriceps Begin standing feet shoulder width apart Use one hand to brace yourself against a wall, balance beam or back of chair Keeping knees in line use the opposing hand to pull the ankle back Hold and repeat using the opposite leg. Hip Flexor Begin standing feet hip width apart Step the left leg forward, keeping the knee at a slight bend behind the toe Keep good posture as a slight backwards lean is applied. Hold and repeat leading with the right leg. Hamstring Begin standing upright, feet shoulder width apart Keep a slight bend in knees as a foot is placed upon a stair step. Lead with the chest as a bend is formed at the waist. Hold and repeat with opposite foot. Calf For stability purposes begin by holding on to a railing While standing on a stair-step place the balls of your feet on the edge of the stair Allow the heels to sink down towards the floor. Hold and repeat.
Full Body Introductory Exercises Sit to Stand Begin seated in a chair, heels shoulder width Apart, knees bent at a 90 angle Push with your heels as you move into a standing position Slowly lower yourself back down, barely touching the chair, push with your heels again as you rise into standing position. Rest if needed. Repeat. Leg Abduction & Adduction Begin abduction by standing adjacent to a chair or balance bar, feet shoulder width apart Keep the body square as one leg is lifted to the side. Keep toe pointed forward. Bring the leg back to standing position. Repeat. (Complete right and left side). Begin adduction by laying on a matt feet shoulder width apart Place a ball between the legs and begin by squeezing the legs together. Release and repeat. Bicep Curls Begin standing with a dumbbell in each hand. Palms facing forward Keep good posture as you lift palms towards the shoulders ONLY bending at the elbow joint With control, slowly return to the starting position and Repeat. I Fig.2 Fig.3 Tricep Pull down Begin by standing feet hip width apart. Hold good posture as the upper arms stay fixed, parallel with the body and the forearms are parallel with the floor making a 90 angle at the elbow Begin by pulling the bar down. Return to starting position and repeat.
Full Body Intermediate Exercises Seated Leg Press Begin seated feet placed on the platform with a 90 bend at the knee Start to press using the heels as the body slides back As the legs straighten be sure to keep a slight bend at the knee to prevent injury Return to starting position and repeat. Lunges Stand feet hip width apart Keep good posture as the right foot steps forward Hold this position as the right knee is above the ankle and the shoulders are in line with, the hips and left knee Next, move into standing position as the right heel is pressed into the ground moving the body backwards to upright position Alternate legs. Repeat. Push-ups Begin laying face down hands beside shoulders Lift the body as the back is kept flat using the toes and hands only Slowly lower the body by bending the elbows Raise the body by extending the elbows, in return raises the body into starting position. Repeat. Shoulder Press With dumbbells in hands begin by sitting upright on a bench Keep the upper arms parallel with the floor as the dumbbells are held ear level Begin by pressing the dumbbells towards the ceiling Slowly lower the dumbbells back to starting position. Repeat.
(4, In" Munson Medical Center Core Alternate Heel Exercises Lay on the floor, knees bent, feet in line with hips Extend the arms along sides of torso Begin by using the core to lift the upper back off the floor Hold good posture as the left hand reaches towards the left heel alternate using the right hand to reach towards the right heal. Repeat. Opposite Leg and Arm Extension Begin by placing the wrists beneath the shoulders, knees beneath hips Keep the body square to the floor as opposing limbs are lifted Start by extending the right arm and left leg in unison, bring back to starting position Alternate lifting the left arm and right leg Repeat. Dumbbell Side Raise Stand feet shoulder width apart Keep good posture as a dumbbell is held, palm facing torso Begin by bending to the right at the waist only Upon completion of reps switch to the opposing side, holding dumbbell in left hand. Wood Chop Begin feet shoulder width apart. Engage the core as the arms extend over the right shoulder Next, move the ball as it sweeps diagonally in front of the body to the outside of the left foot. As the ball is lowered bring the body into a squat position, knees behind toes Repeat, then alternate beginning with the ball above the left shoulder.