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On the Eighth Day of Wellness...12 Days of Wellness
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Life can be a little chaotic this time of year. It may seem difficult to maintain your sanity, let alone a strength training program. Remember that increased muscle mass improves your metabolism, making it easier to keep off the holiday pounds. Other benefits include improved blood flow back to the heart and reduced risk of injury. Here are eight simple strength training exercises that can be performed without any equipment to keep you going through the season...try to get them in at least a few times a week.
Activity for Today: Do the 8 strength exercises. By clicking on the name of the exercise you will view a demonstration for that exercise.
If you consider yourself a beginner, start with 1 set of 10-12 reps. Within a week or two add a second set of 10-12 reps. Build up to 3 sets of 10-12 reps by the third or fourth week.
Those of you who have been strength training regularly should start at 3 sets of 12 for each exercise.
1. Forward Lunges (Glutes, Quads, Hamstrings)
To start: Stand with your feet about 6 inches apart from each other toes pointed forward.
Action: INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes. EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.
Special Instructions: Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.
2. Wall squat (Glutes, Quads, Hamstrings)
To start: Stand facing away from a wall, with your back against the wall. Plant your feet 12" in front of your body with a shoulder width stance, toes pointing forward. This exercise can be used with or without dumbbells.
Action: Leaning against the wall, lower your body until your knees are flexed at a 90 degree angle. Hold this position for two seconds. Your weight should be on your heels, not your toes, and your knees should not cross the plane of your toes. Except to check your knee position, keep your head in a neutral position, looking straight ahead. Extend your legs to elevate your body back to the starting position.
Special Instructions: Don't lock your knees when you extend your legs back to the starting position.
3. Hip Flexor & Extension (Hips, Quads)
To start: Stand with feel slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.
Action: EXHALE: Slowly lift the left leg, keeping it bent until thigh is parallel with floor. From here, extend leg straight out from the knee until entire leg is parallel to floor and straight.
INHALE: Slowly and with control, lower entire leg down to the ground, keeping it straight. Repeat for all reps and switch sides.
Special Instructions:
If you can't lift leg parallel to floor, lift as high as you can and complete exercises at this level.
4. Reverse Crunch (Abdominals)
To start: Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.
Action: EXHALE: Pull knees in toward chest and hold for 2 seconds.
INHALE: Slowly lower legs back to starting position.
Special Instructions: Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.
5. Swimming (Lower back)
To start: Lie facedown, arms and legs outstretched a few inches above floor, head in line with spine.
Action: Raise left arm and right leg off floor. Lower and repeat with right arm/left leg. Return to start and repeat series.
Special Instructions: Don't lower arms or legs completely until the end of the set. Don't hold your breath.
6. Wall, modified or floor push-ups (Chest, Triceps, Shoulders)
To start(for floor push-ups): Start with hands shoulder width apart on the floor and up on your toes, so that your body is supported, keeping your body as straight as possible.
Action: INHALE: Bend your elbows and lower chest to 90 degrees at the elbows. EXHALE: Push up so that your arms are straight, making sure your elbows aren't completely locked.
Special Instructions: Don't lock elbows out completely. Look straight ahead and keep spine in a neutral position.
7. Reverse Plank (Back, Triceps, Shoulders, Core, Quads)
To start: Sit with palms on ground, below shoulders. Squeezing butt and thighs.
Action: Push up into a reverse plank (on either elbows or straight arms). Hold for 30 seconds and work up to 1-3 minutes.
Special Instructions: Keep body in straight line- don't let hips raise or lower. Be sure not to hold breath.
Like the wall sit, this is not a repetition oriented exercise, time yourself and add 5 seconds each session.
Please avoid this exercise if you have shoulder problems.
8. Boxer (Upper Back, Shoulders)
To start: Stand with feet hip-width apart, knees bent, torso almost parallel to the floor. Hug elbows to sides, hands near chest.
Action: EXHALE: Extend left arm forward (palm down), right arm back (palm up). INHALE: Hug arms in. Repeat, switching arms.
Special Instructions: Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground..
Give these exercises a try at home. Do these exercises over the holidays to keep fit.
Mark on your Calendar: Which of the 8 exercises was the most difficult to do.
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