Upper Body
Minimal or No Equipment Required
* Easy **Intermediate ***Advanced
Knee Push-Ups*
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Like regular push-ups, knees are on floor, keep body tight and lower, first squeeze shoulder blades together (retract), then lower body, hands shoulder-width apart, stomach in tight, neutral spine. Lower until chest is about 2 inches from the floor, raise until arms are straight, not locked. Use physioball also, roll out as far as you feel comfortable, keep abs and glutes tight to avoid sinking in lower back.
- Main Muscle Groups: Pectorals, Deltoids, Triceps, Abdominals
- Variations: hands wide, hands close, wall push-ups, full push-ups, feet elevated
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Dips **
- Sit on bottom step (or physioball) with hands on stairs beside hips, fingers forward, shoulder blades down and back. Put weight on hands, and bend elbows so your body almost touches the floor. Push body up using arms (and legs to help if needed), now let body down again slowly. Repeat. Use legs as much as needed
- Main Muscle Groups: Triceps, Deltoids (Anterior, Lateral), Chest
- Variations: legs bent in, legs out straight, legs raised, one leg up
Bicep Curl*
- Stand legs shoulder width, knees slightly bent, abs tight. Holding barbell with palms facing up, curls arms so barbell comes to shoulders, lower slowly, do not let elbows move back, keep them at sides. Path of barbell should be a semi-circle around the body.
- Main Muscle Groups: Biceps, Abdominals
- Variations: rolling physioball against the wall, with a barbell, one arm at a time, preacher curl bench, sitting on incline bench with dumbbells
“ Lower Body”
Minimal or no equipment required
Lunges**
- Step backwards, keeping the front knee over the heel and weight centered. Both knees should be bent at 90 degrees, with back knee 2 inches from floor. Bring back leg in using front leg muscles, squeeze glutes while standing. Do all repetitions on one leg first, focusing on the muscles in the front leg.
- Main Muscle Groups: Quadriceps, Gluteals, Adductors (Inner Thighs), Hamstrings, Abdominals
- Variations: walking, step forwards, step sideways, holding pulses in lunge
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Wall Squats
- Press ball between your mid to lower back and the wall. Move feet away from the wall, keeping body erect and abs tight. Slowly squat down pressing against the wall, ensuring that your knees stay vertical over your ankles. Your hips may press back under the ball if your feet are closer to the wall.
- Main Muscle Groups: Quadriceps, Gluteals, Adductors (Inner Thighs), Hamstrings, Abdominals
- Variations: one leg, legs closer to wall, turn sideways with elbow pressed into ball and lift the inside leg, completing the exercise with one leg.
Hip Extensions**
- Lie on back, legs slightly bent and up on bench or physioball, raise hips off floor, squeeze gluteals (buttocks). Slowly lower until hips are one inch off of floor, raise hips again.
- Main Muscle Groups: Gluteals, Hamstrings, Core Stabilizers (Back and Abdominals)
- Variations: straight legs (easier), add hamstring curl at top of extension with physioball
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Abductor Raises*
- Lie on your side on the floor. Hips are completely square, so that they do not tilt up to the ceiling at all. Now you should be able to draw a straight line from your shoulder to hip to knee. Lift your leg up to the side, you should feel this in th side of your hip, not the front at all. After 10 reps, direct that top leg slightly back behind you and tunr your toe down towards the floor. Now you are kickling slightly behind and you should feel it in the top back part of your gluteals a bit more.
- Main Muscle Groups: Gluteals, It bands, Tensor Fascia Latae
- Variations: bent leg (easier), on side on ball with one leg balancing on floor (more difficult)
“ Core Work”
Minimal or no equipment required
Vacuums** (not shown)
- On your knees on the floor, place your elbows on the floow, and let your lower back drop. Now this is VERY important, keep your back sinking downward - in neutral spine or even a slight hyperextension, and from your pelvis to your ribs, suck your stomach in making it as flat as possible. The key is to not let your back round up, it has to stay flat as you pull your stomach inwards so that you don't use your "top" abdominal muscles, only the transverse abs. Exhale as you pull your stomach in for 10 seconds and release for 2. Repeat at least 10 times, the smaller you can make your stomach, the stronger your transverse abs are getting!
- Main Muscle Groups: Core Stabilizers (Transverse Abs)
- Variations: Practice while balancing on your hands and knees on the ball.
Bridges**
- Back: Shoulder blades on edge of bed or ball, knees bent, feet on floor, body straight like a table-top. Hold position for 10 to 30 seconds.
- Front: Elbows on edge of bed or ball like a push-up position, body straight as a board. Hold position for 10 to 30 seconds. Avoid sinking in lower back, neutral spine is optimal position. Tuck abs in and hips under slightly if you feel it in your back (pelvic tilt).
- Main Muscle Groups: Core Stabilizers (Abdominals and Back)
- Variations: Lift one leg up, increase time, elevate legs, roll ball forward.
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Dead Bugs**
- Lie on back with knees bent to 90 degrees, and draw abs in (belly button to spine) to hold body in neutral spine position (natural curve, no arching). Lift one leg and lower it as low as possible without tightening hips, or allowing the rest of the body to move at all. It is critical to not let your hips open, or your head to slide on the floor.
- Main Muscle Groups: Transverse Abs, Core Stabilizers (Abdominals and Back)
- Variations: Lift both legs up, and lower one at a time from there, back must never arch, you should only feel this in your abs.
©2002 Life Works Fitness
