Wellness Department -
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.
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 (Gluteals, Quads, Hamstrings, Abductors, Adductors)
Performing 12 lunges with the left leg in lead, then 12 with the right in lead counts as 1 set
- Use a wall for balance if necessary
- Your front knee should never be in front of your toes
- Keep your shoulders back and look forward - Your back should be straight o the way down
2. Wall squat (Gluteals, Quads)
Assure that your knees are above your heels at an angle no less than 90 degrees - You may use an exercise ball to support your back - Make sure to perform the exercise slowly
3. Wall sit/squat with leg lift (Gluteals, Quads, Hip flexors)
Begin in wall sit and lift one foot off floor (even if only a few inches)
- Alternate leg lifts (begin with 5 per leg) - You may also use an exercise ball to support your back.
4. Vertical leg crunch (Abdominals)
Make sure your hands are on the floor down by your side - Be sure to exhale on the way up
5. Swimmers (Entire back, Gluteals, Hamstrings, Posterior Deltoids)
S - Gaze down at floor, this should not bother your neck at all
- You may also alternate left leg / right arm lift with right leg / left arm lift
- Hips and lower abdomen should remain stable
6. Wall or floor push-ups (Pectoralis Major and Minor, Triceps)
Exhale on the push "up" - You may also do the push-ups with your knees on the ground and your feet up (womens push-ups) - Keep your head in a neutral position to avoid strain on the neck
7. Reverse Plank (Entire Back and Arm (specifically Triceps and Shoulders), Gluteals, Hamstrings, Calves)
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
- Sit with legs straight out in front of you, place hands on floor to the side of your body
- Keep your knees slightly bent as you lift the hips away from the floor
- Your goal is to create a straight line from your shoulders to your heels - Be sure to squeeze you butt as you raise off the ground, not your hamstrings or calves. - You may also place your feet on an exercise ball and perform this exercise
8. Wall pulls (Biceps, Rhomboids)
Utilizing a very stable door frame or beam, hold on with both hands at waist level and lean body back.
- Exhale as you pull yourself forward, control the motion as you allow body back to start point
View these exercises and many more.
Give these exercises a try at home, if you have any questions about how to do them check with the wellness coordinator. Do these exercises over the holidays to keep fit.
Mark on your Calendar: Which of the 8 exercises was the most difficult to do.
Return to the 12 Days of Wellness 2009 Home Page
