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Superman (for back muscles)
Lying face down, extend your arms in front of you and raise your right arm and left leg simultaneously. Hold for 1-2 seconds then raise your left arm and right leg. Each lift counts as one. Start with 10 repetitions and work your way up to 25. |
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Leg Lifts Lay flat on your back with your hands placed under your buttocks for support. While maintaining straight legs, raise your legs until they are vertical, and then lower them back down to three inches above the ground. Start with 10 lifts and work your way up to 25. This exercise also works your lower abs. |
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Abdominal Crunches Lying on the ground with your knees bent and your back pressed flat against the floor, place your hands behind your head and look up at the ceiling. Slowly raise your upper body slightly, "crunching" your abdomen until your shoulder blades are off the floor. (Note that these are NOT full sit-ups.) Keep your elbows steady; do not pull your head up or move your arms forward. Start with 10 crunches, working your way up to 50. |
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Abdominal Crunches with a twist In the abdominal crunch position (p.24), raise your shoulder blades off the floor then twist slightly to the left, aiming your left elbow to your right knee. Twist back to
centre then slowly lower to starting position. Repeat with a right twist. Start with 10 crunches, working your way up to 50. |
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Squats
Standing with your knees slightly bent and legs shoulder-width apart, slowly bend your knees while keeping your back straight. Stop when your legs have formed a 90-degree angle and slowly stand back up. Do 1-3 sets of 8-15 repetitions. Once you can comfortably do 3 sets of 15 repetitions, progress by adding resistance such as holding soup cans, filled water bottles or lightweight dumbbells while performing this exercise. |
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Push-ups
In the regular or ‘modified’ position, (with your knees on the floor), start with 8 push-ups. Do 1-3 sets of 8-30 repetitions. |
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Lunges
Standing with your feet together, step forward with your right leg, bending your knee to a 90-degree angle. Hold for 3 seconds then return to the original position by bringing back your forward leg. Repeat on the left side. Do 1-3 sets of 8-15 lunges on each side. Once you can comfortably do 3 sets of 15 repetitions, progress by adding resistance such as holding soup cans, filled water bottles or lightweight dumbbells while performing this exercise. |
Remember, always consult your doctor before starting this or any other diet or exercise program. Not all exercises are suitable for everyone.
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