Strength Training Exercises

Tricep Lifts with Band

2009-06-08T19:10:00.002-07:00

Starting Position

Grab each handle and place feet on band, hip-width apart. Stand tall with back straight, abs engaged, arms at your sides, palms facing each other. Bend knees slightly and with a straight back, bend forward slightly from the hips.

Action

EXHALE: Keeping arms straight and close to the sides of your body, lift your hands up towards the ceiling behind you.

INHALE: Slowly lower arms back down to start position to complete one rep.

Special Instructions

Do not arch or round the back. Keep the abs engaged to protect your lower back. Keep wrists straight and in line with the forearms. Make it easier: Bring legs together (closer to center of band) for less resistance. Make it harder: Open legs wider (closer to handles) for more resistance.
Muscles Worked: Triceps

Tricep Dips with Bent Knees

2009-06-08T19:10:00.001-07:00

Starting Position

Sit tall on the edge of a sturdy chair or step and wrap your fingertips over the front edge. Place feet on the floor in front of you with knees bent. Lift hips and butt up and slightly forward.

Action

Bend elbows about 90 degrees and lower hips toward the floor. (If you feel pain in the shoulders, your elbows are bent too much). Press up until elbows are straight, but not locked.

Special Instructions

None.

Muscles Worked: Triceps

Single Arm Lateral Raises with Band

2009-06-08T19:08:00.000-07:00

Starting Position

Hold the left handle in your left hand. Place other side of resistance band on the floor and stand on it with feet hip-width apart. Stand tall with back straight, abs engaged, left arm at your side, palm facing inward, and right hand on your hip.

Action

EXHALE: Keeping left arm straight, slowly lift your arm up to shoulder height.

INHALE: Slowly return back down to the start position to complete one rep.

Finish set on this side and then switch sides.

Special Instructions

Do not lean back or to the sides as you lift your arm. Keep arm straight, but not locked. Keep wrist in line with the forearm--not bent up or down. Make it easier: Stand closer to the handle on the floor to decrease resistance. Make it harder: Stand closer to the handle you’re holding to increase resistance. Stand with legs closer together for more core challenge.

Muscles Worked: Shoulders

Single Arm Front Raises with Band

2009-06-08T19:07:00.000-07:00

Starting Position

Hold the left handle in your left hand. Place other side of resistance band on the floor and stand on it with feet hip-width apart. Stand tall with back straight, abs engaged, left arm in front of the thigh, palm facing inward, and right hand on your hip.

Action

Special Instructions

Do not lean back as you lift. Keep arm straight, but not locked. Keep wrist in line with the forearm--not bent up or down. Make it easier: Stand closer to the handle on the floor to decrease resistance. Make it harder: Stand closer to the handle you’re holding to increase resistance. Stand with legs closer together for more core challenge.

Muscles Worked: Shoulders

Seated Dumbbell Rows

2009-06-08T19:06:00.001-07:00

Starting Position

Begin by sitting on the floor, leaning back slightly with knees bent and feet on the ground. Hold the dumbbells out in front of your body with your arms straight and palms facing inward, so the dumbbells are at 90 degrees.

Action

Bring dumbbells in towards your body at chest level as you squeeze your elbows behind your back as far as possible. Return to starting position. Try doing 2 sets with 10-12 repetitions.

Special Instructions

Keep elbows in towards the body, but not completely against the body, as you go through the movement.

Muscles Worked: Upper back, Biceps, Shoulders

Pushups on Ball at Hips

2009-06-08T19:05:00.000-07:00

Starting Position

Start behind the ball, place your midsection on the ball and roll forward until your hands reach the floor. Walk out with your hands until the ball is underneath your knees. Have your hands just outside of shoulder width.

Action

Keep your core strong by not dropping your hips. Your body should be as straight as possible. Lower your upper body to 90 degree at the elbow and return to the starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions

For a more advanced version, walk out on the ball until the ball is underneath your ankles.

Muscles Worked: Chest, Triceps

Pushups

2009-06-08T19:04:00.000-07:00

Starting Position

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

EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows.

INHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked.

Try doing 2 sets of 10-12 repetitions.

Special Instructions

Don't lock elbows out completely. Look straight ahead and keep spine in a neutral position.

Muscles Worked: Chest, Triceps, Shoulders

One Arm Dumbbell Rows with Ball

2009-06-08T19:03:00.000-07:00

Starting Position

Begin this exercise by placing one hand on Swiss ball, standing with the same side leg behind the Swiss ball. The opposite hand is holding a dumbbell with your palms facing inward. The opposite leg is held off the floor approximately 12 inches. Bend at the hips so that you create a flat back. Your spine should be in a neutral position.

Action

Pull dumbbell straight up to the side of your chest, keeping arm close to your side. Slowly lower to starting position but don’t let the dumbbell touch the floor. Try doing 2 sets with 10-12 repetitions for each arm.

Special Instructions

This exercise works on your stabilizers to help create better balance.

Muscles Worked: Upper back, Shoulders, Biceps

One Arm Dumbbell Rows

2009-06-08T19:00:00.000-07:00

Starting Position

Grasp a dumbbell with palm facing in. Rest opposite elbow on opposite leg. Try to create a flat back. Keep upper body steady.

Action

INHALE: Pull the dumbbell up as high as possible, keeping your elbow back & ensuring that the upper arm travels away from your torso a little.

EXHALE: Lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep.

Special Instructions

Keep your spine in a neutral position.

Muscles Worked: Upper back, Shoulders, Biceps

Modified Pushups

2009-06-08T18:59:00.000-07:00

Starting Position

Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position.

Action

Special Instructions

If you can’t go to 90 degrees at the elbow, just go to a comfortable position until you can work up to 90 degrees.

Muscles Worked: Chest, Triceps, Shoulders

Lying Triceps Lifts

2009-06-08T18:58:00.002-07:00

Starting Position

Begin lying face down on a mat, arms at your sides, palms facing the ceiling. Make sure your neck is in a neutral position.

Action

EXHALE: Keeping body stationary and arms straight (but not locked) lift the palms up toward the ceiling as high as comfortably possible. Hold for 2-3 counts.

INHALE: Lower to starting position to complete one rep.

Special Instructions

Make sure your arms stay in line with the shoulder.

Make it harder: Hold and/or do small pulses in the highest position; Don't let the arms rest or touch the floor in between reps.

Muscles Worked: Triceps

Lying Dumbbell Tricep Extensions

2009-06-08T18:58:00.001-07:00

Starting Position

Lie on a bench with a dumbbell in your right hand. Extend right arm straight up with palm facing away from you. Rest your left hand on your abs.

Action

INHALE: Lower the dumbbell toward the left shoulder, keeping upper arm stationary, until forearm is parallel with the ground.

EXHALE: Push weight back up to starting position and to complete one rep.

Finish all reps on one side and switch.

Special Instructions

You may want to use your free arm to support the working arm by holding at the elbow to help keep the arm stationary.

Muscles Worked: Triceps

Low Mount Seated Rows with Band

2009-06-08T18:57:00.001-07:00

Starting Position

Sit on floor with knees slightly bent, feet hip-width apart. Keep back straight, abs in, heels on the floor. Loop band around the soles of the feet, then cross the ends/handles over shins so right hand holds left handle and left hand holds right handle, palms facing down.

Action

EXHALE: Pull hands toward chest so elbows and fists are at or near shoulder level, pinching shoulder blades together at the end of the movement. INHALE: Slowly return to starting position to complete one rep.

Special Instructions

Make it harder: Spread feet apart so they lie on the band closer to handles for more resistance. Make it easier: Do not cross handles and keep feet close together at center of band. Make sure the band is secure around your feet.

Muscles Worked: Upper back, Triceps

Low Mount Reverse Flys with Band

2009-06-08T18:56:00.000-07:00

Starting Position

Tie one end of the resistance band to a safe place. Get on all fours and grab the other end of the resistance band with the hand furthest from the tied end. Keep resistance band on the inside of your closest arm.

Action

Take resistance band and extend away from your body out to your side, a little above shoulder level, keeping the arm as straight as possible. Slowly bring back to the starting position. Try to do 2 sets of 10-12 repetitions for each arm.

Special Instructions

Keep spine in a neutral position and head looking forward, not down.

Muscles Worked: Shoulders

Isometric Shoulder Hold with Towel

2009-06-08T18:55:00.000-07:00

Starting Position

Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm facing down arm at right side). Keep feet slightly apart, knees slightly bent.

Action

Allow enough tension to feel resistance as you raise your right arm up, approaching a parallel line with the floor. Hold at 45 degrees for 30 seconds. Adjust tension (step further away from hand) and hold arm parallel to floor for 30 seconds. Switch sides and repeat for one set.

Special Instructions

Adjust resistance by stepping closer (more difficult) or away (easier) from you’re the end of the towel in your hand. You should feel enough resistance during each part of the exercise (may need to adjust it by stepping further away from hand at each different angle mentioned). Be sure not to hold breath.

Muscles Worked: Shoulders

Isometric Bicep Curls with Towel

2009-06-08T18:54:00.000-07:00

Starting Position

Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm in front of hip facing outward). Keep feet slightly apart, knees slightly bent.

Action

Allow enough tension to feel resistance as you curl your right hand in towards your chest. Hold (with tension) at 90 degrees for 30 seconds. Step further away and hold at 45 degrees for 30 seconds. Switch sides and repeat for one set.

Special Instructions

Adjust resistance by stepping closer (more difficult) or away (easier) from the end of the towel in your hand. You should feel enough resistance during each part of the exercise (may need to adjust it by stepping further away from hand at each different angle mentioned). Be sure not to hold breath.

Muscles Worked: Biceps

Dumbbell Wrist Curls

2009-06-08T18:53:00.000-07:00

Starting Position

Sit with forearms resting on your thighs or a bench. Take an underhand grip on one dumbbell, passively extending your wrists downward. Place the other hand on top of your wrist (not pictured) to hold the arm in place.

Action

EXHALE: Curl your wrist up, keeping the rest of the arm still by using your free hand.

INHALE: Slowly lower to the starting position to complete one rep. Finish all reps on this side and switch hands.

Special Instructions

Can also be done with both wrists simultaneously.

Muscles Worked: Forearms

Dumbbell Tricep Kickbacks

2009-06-08T18:52:00.001-07:00

Starting Position

Hold a dumbbell in one hand. Kneel on bench with the opposite knee, then lean forward from your waist and support your body weight on your free hand. Keep upper arm of weighted hand fixed to your side, and allow to bend to 90 degrees.

Action

Push weighted hand back until elbow is straight. Slowly lower to starting position and repeat. Complete desired repetitions and alternate.

Special Instructions

Make sure to relax upper body.

Muscles Worked: Triceps

Dumbbell Shrugs

2009-06-08T18:51:00.002-07:00

Starting Position

Begin by standing with your feet shoulder width apart and your knees slightly bent. Hold the dumbbells to your side with your palms facing inward.

Action

EXHALE: Slowly lift your shoulders straight up, keeping your arms straight. Hold for 1-2 seconds.

INHALE: Slowly lower down to starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions

Do not roll your shoulders.

Muscles Worked: Upper back, Shoulders, Neck

Dumbbell Reverse Flys Seated on Ball

2009-06-08T18:51:00.001-07:00

Starting Position

Begin by sitting on top of the Swiss ball with your feet flat on the floor and dumbbells to your sides, palms facing inwards. Lean over so your chest is slightly above your knees. This forward lean is what will work the muscles towards the back of your shoulders.

Action

Raise your arms to your side, bringing the dumbbells up to shoulder level height. Keep your arms as straight as possible but do not lock your elbows. Slowly lower the dumbbells back to the starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions

Keep spine in a neutral position and your head and eyes looking forward, not down.

Muscles Worked: Upper back

Dumbbell Pullovers

2009-06-08T18:49:00.002-07:00

Starting Position

Lie on bench with feet flat on floor. Hold one dumbbell with both hands, palms against the underside of the upper set of plates/weight, thumbs and forefingers encircling the handle.

Action

INHALE: Lower the weight behind your head, slightly bending elbows.

EXHALE: Return to starting position, arms extended but not locked to complete one rep.

Special Instructions

If your lower back comes up from the bench at all during the movement, then raise your legs (bent) into the air to keep the back flat throughout the entire movement.

Muscles Worked: Chest, Triceps, Lats

Dumbbell Lateral Raises

2009-06-08T18:49:00.001-07:00

Starting Position

Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward.

Action

EXHALE: Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent.

INHALE: Lower slowly with control to the starting position to complete one rep.

Special Instructions

Do not let the momentum of your swinging arms do all the work-- keep the movement controlled. Be sure you are not leaning back when lifting the weights.

Muscles Worked: Shoulders

Select Proper Weight

2009-06-08T18:47:00.001-07:00

A common question when it comes to weight training is “How do I select the proper weight?” Although the amount of weight will vary from person to person, the feeling you experience will be similar. A good starting point is two sets of 12 repetitions (resting 30-60 seconds in between sets). The 12th repetition should be the last one you can do with proper form. If you cannot reach 12 without a significant struggle, the weight is too heavy. If you can continue past 12 without a problem, the weight is too light. The feeling you experience should fall somewhere in the middle- it is a challenge, but not so difficult that you risk injury. It is better to start with a light weight and add more as you become stronger and the exercises become easier.

After three or four weeks, you might notice some exercises becoming easier. At this point it is a good idea to increase the weight, in small increments of 2-5 pounds. This way your muscles will continue to be challenged without being overworked.

Dumbbell Hammer Curls

2009-06-08T18:46:00.000-07:00

Starting Position

Stand or sit, grasping a dumbbell in each hand with your palms facing inward.

Action

EXHALE: Curl the dumbbells to your shoulders (alternating arms or simultaneously).

INHALE: Lower the weight slowly to the starting position to complete one rep.

Special Instructions

Make sure upper body is stable and you are not leaning back with each curl. Unlike a standard biceps curl, your palms are facing inward throughout the movement. Keep elbows in at your sides.

Muscles Worked: Biceps

Dumbbell Flys

2009-06-08T18:45:00.001-07:00

Starting Position

Lie flat on a bench. Hold dumbbells with arms extended and elbows slightly bent.

Action

INHALE: Lower dumbbells until elbows are at shoulder height.

EXHALE: Raise the dumbbells up until they meet.

Special Instructions

A narrow bench will allow free movement of the shoulders. This is not an exercise for heavy weights. Keeping arms slightly bent will less the stress on the elbow.

Muscles Worked: Chest

Dumbbell Chest Press

2009-06-08T18:44:00.001-07:00

Starting Position

Lie flat on bench with feet on flat on floor , arms extended upward, holding dumbbells with an overhand grip.

Action

INHALE: Lower dumbbells to chest level, bending elbows and rotating forearms to bring your hands into pronation (palms facing legs).

EXHALE:Press dumbbells back up until arms are straight (but elbows do not lock). Do an isometric contraction to isolate the upper pecs.

Lower and repeat for one rep.

Special Instructions

Keep spine in a neutral position. Don't lift head off the bench during exercise. If your lower back comes up from the bench at all during the movement, then raise your legs (bent) into the air to keep the back flat throughout the entire movement.

Muscles Worked: Chest, Triceps

Chest Press with Band

2009-06-08T18:43:00.000-07:00

Starting Position

Wrap a band underneath a tall bench or step. Sit on the bench near the edge, grasping handles in each hand at the side of the bench. Lie back until back is flat on bench, feet are flat on floor, knees are bent. Hold hands on each side of your chest, knuckles up.

Action

EXHALE: Extend your arms straight up into the air without locking elbows.

INHALE: Slowly lower to starting position to complete one rep.

Special Instructions

Keep back flat during entire movement. Make it harder: Wrap long/loose bands around the bench more than once and/or grip the band closer towards the center as opposed to at the handle/ends. Make it easier: Grip band at the very end, lower the height of the bench to decrease the amount of tension.

Muscles Worked: Chest, Triceps

Boxer

2009-06-08T18:42:00.000-07:00

Starting Position

Stand with feet hip-width apart, knees bent, torso almost parallel to 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.

Muscles Worked: Upper back, shoulders

Bicep Curls with Band

2009-06-08T18:41:00.001-07:00

Starting Position

Stand on center of band with feet close together, knees slightly bent. Grip handles in front of thighs, palms facing outward. Hug elbows in tight to your torso and contract abs.

Action

EXHALE: Without leaning back, and keeping upper arms stationary, curl hands up to your shoulders.

INHALE: Slowly lower to starting position to complete one rep.

Special Instructions

Keep upper body stationary and elbows tucked into your torso to isolate the biceps. If you have trouble balancing or keeping your torso upright (not leaning backward), stagger your stance as shown.

Make it harder: Step your feet out to the sides, closer to the ends of the band and/or grip closer towards the center as opposed to the very end (handles) of the band.

Make it easier: Step as close as possible to the center and grip the end of the band.

Muscles Worked: Biceps

Bench Press with Barbell

2009-06-08T18:40:00.000-07:00

Starting Position

Lie back on bench. Your feet should be either flat on the floor, flat on a foot rest, or up in the air to protect your lower back from injury. Hold a weighted barbell with arms straight up toward the ceiling.

Action

INHALE: Allow elbows to bend to 90 degrees, lowering the barbell down toward your chest (but not touching it).

EXHALE: Extend the arms, pushing the weight back up to the starting position. Don't lock elbows completely.

Special Instructions

Keep spine in a neutral position. Don't lift head off the bench during exercise.

Muscles Worked: Chest

Alternating Dumbbell Bicep Curls

2009-06-08T18:39:00.000-07:00

Starting Position

Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front of the thigh.

Action

INHALE: Curl one dumbbell to your shoulder.
EXHALE: Lower dumbbell to starting position, then curl the dumbbell in your opposite hand.
One curl on each side equals one rep.

Special Instructions

Keeping abs tight will help protect your lower back. If your body leans backward as your curl up the weight, then the weight is too heavy. Keep elbows pressed into your sides for support and to isolate the biceps. This exercise can also be done in a seated position.

Muscles Worked: Biceps

Wheelbarrow Walk with Ball

2009-06-08T18:38:00.001-07:00

Starting Position

Start behind the ball, place your midsection on the ball and roll forward until your hands reach the floor just below your shoulders.

Action

Slowly walk out with your hands until the ball moves towards your toes. Only walk out as far as you are comfortable (either to your hips, knees, or ankles). Once you've reached your point of comfort, slowly walk back to the starting position, breathing steadily throughout.

Special Instructions

Keep your core strong by not dropping your hips. Your body should be as straight as possible.

Muscles Worked: Abs, Shoulders

T Stand

2009-06-08T18:36:00.000-07:00

Starting Position

Stand with feet together. Slowly bend from hips to lower torso, touching fintertips to ground.

Action

EXHALE: Lift right leg behind you to hip height, keeping hips level. Bend left knee slightly if needed. Hold for 5 counts.

INHALE: Return to start and repeat on other side for one rep.

Special Instructions

Try to keep weight on left leg and only slightly on hands (fingertips). Keep abs tight.

Muscles Worked: Abs, Lower back, Hamstrings

Slow Swimming on Ball

2009-06-08T18:35:00.002-07:00

Starting Position

Begin in a kneeling position with the ball under your abdomen. Walk you hands out until they touch the ground right under your shoulders and your toes are also touching the ground. Allow your weight to press into the ball.

Action

Slowly raise your right arm and left leg up into the air, balancing on the other hand and leg that are touching the ground. Lift as high as you can, until both leg and arm are parallel to the floor. Hold for 1-3 seconds. Slowly return to start. Repeat with the opposite sides to complete one rep.

Special Instructions

Keep your head and neck in a neutral position. Make it easier: Work your way up to this exercise by practicing in the same position but lifting only one limb at a time.

Muscles Worked: Lower back

Side Plank

2009-06-08T18:35:00.001-07:00

Starting Position

Start by lying on your side, legs straight, feet stacked. Straighten bottom arm, keeping it in line below shoulder, and place free hand on your hip. Flex feet and balance on sides of feet (feet are stacked).

Action

Use abs to keep hips lifted. Hold for 30 seconds. Work up to 1-3 minutes.

Special Instructions

Don't allow hips to drop to the ground. Keep breathing steady.

Muscles Worked: Obliques, Abs

Seated Knee Lifts with Chair

2009-06-08T18:19:00.001-07:00

Starting Position

Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.

Action

EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms.

INHALE: Lower feet almost to floor, but don't let them touch until the end of the set.

Special Instructions

This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position.

Muscles Worked: Abs

Reverse Crunch with Ball

2009-06-08T18:18:00.001-07:00

Starting Position

Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie back onto the floor, keeping feet just off the ground, knees bent. Make sure lower back stays planted and your abs are tight.

Action

EXHALE: Slowly pull your knees in toward your chest without letting your hips come off the ground or momentum swing you.

INHALE: Slowly lower to start without letting your feet rest in between reps.

Special Instructions

You may want to place your arms flat on the ground or underneath your lower back for support.

Muscles Worked: Abs, Inner thigh

Pendulum

2009-06-08T18:17:00.000-07:00

Starting Position

Lie on back, arms in a T, legs straight up, feet together, toes pointed or flexed.

Action

EXHALE: Slowly lower legs several inches to the left without touching the floor.

INHALE: Return to start.

Repeat to right for one rep.

Special Instructions

Keep lower back on floor.

Muscles Worked: Abs, Obliques, Hips

Lying Straight Leg Raises

2009-06-08T18:16:00.000-07:00

Starting Position

Lie on the floor/mat on your back. Keep lower back in contact with the floor, feet and legs straight and together. Place hands to sides or under lower back for support.

Action

Keeping legs straight and together, back flat, lift legs upward until they are straight above hips. Lower down to starting position slowly and with control (but do not allow feet to touch the ground between reps) to complete one rep.

Special Instructions

Make sure back stays flat on floor and abs are tight (pull navel in towards spine).

Muscles Worked: Abs, hips

Low Mount Reverse Crunches with Band

2009-06-08T18:14:00.000-07:00

Starting Position

Attach a resistance band to a low wall mount or wrap the center of a band around a bench or furniture leg. Either put both of your feet through the handles tightly, or tie the two ends of the band together and place the band over your toes. Lie on your back facing the fixed point. Keep your back flat, abs tight, and place your hands on the floor or under your hips. Scoot away from the wall, until legs are only slightly bent when raised up off the floor.

Action

EXHALE: keeping back flat and abs tight, bend knees in toward your shoulders. INHALE: Slowly lower to starting position to complete one rep.

Special Instructions

Make it harder: Scoot farther away from the wall for more resistance.

Make it easier: Stay closer to the wall and decrease range of motion.

Muscles Worked: Abs

Low Mount Double Crunches with Band

2009-06-08T18:13:00.000-07:00

Starting Position

Attach a resistance band to a low wall mount or wrap the center of a band around a bench or furniture leg. Either put both of your feet through the handles tightly, or tie the two ends of the band together and place the band over your toes. Lie on your back facing the fixed point. Keep your back flat, abs tight, and place across your chest or behind your ears. Scoot away from the wall, until legs are only slightly bent when raised up off the floor.

Action

EXHALE: Simultaneously lift your head, shoulders, and upper body into a crunch position while bending your knees in towards your shoulders. INHALE: Lower upper body back to the ground and extend your legs back to the starting position to complete one rep.

Special Instructions

Make it harder: Scoot farther away from the wall for more resistance.

Make it easier: Stay closer to the wall and decrease range of motion.

Muscles Worked: Abs, hips

Low Mount Crunches with Band

2009-06-08T18:12:00.002-07:00

Starting Position

Loop band around a low wall mount or a bench no more than 1 foot off the floor. Lie with fixed point behind you, knees bent, feet flat. Bend arms to hold the end of the band above your shoulders.

Action

EXHALE: Keeping hands above shoulders, curl torso off the floor into a crunch.

INHALE: Slowly lower to start without resting to complete one rep.

Special Instructions

Make it harder: Scoot farther away from your mount and/or extend arms straight back near your ears.

Make it easer: Stay close to the mount.

Muscles Worked: Abs

Leg Lifts with Ball

2009-06-08T18:12:00.001-07:00

Starting Position

You will need a bench to perform this exercise. Begin this exercise by lying forward with a Swiss ball between your abdomen and the bench. Firmly grasp the bench with both hands reaching over the Swiss ball.

Action

EXHALE: Raise your legs off the ground and arch your back to a comfortable position so that your legs are slightly bent and your heels cross a plane higher than your head.

INHALE: Lower your back down to the starting position and repeat. Try to do 2 sets of 10-12 repetitions.

Special Instructions

This is a very difficult balancing exercise. Use extreme caution and start slowly. Keep a very firm grasp of the bench with your hands, using your upper body and abdomen as a brace against the ball for leverage to raise your heels.

Muscles Worked: Lower back, glutes

Kneeling Rollout with Ball

2009-06-08T18:11:00.001-07:00

Starting Position

Kneel in front of the ball. Place your hands atop the Swiss ball and bring your feet off the ground. Bring your navel in toward your spine. Walk your hands out on the ball, moving both the ball and your arms away from your body. Once you feel your abdominal muscles working, you are in the starting position.

Action

Your hands should stay stationary on the ball. Pivot from your knees, bringing your torso and hips forward as the ball rolls away from your knees. Keep moving until your chest drops down, keeping your chest as upright as possible, without hyper extending your lower back. Keep your spine in a neutral position. Hold the furthest position comfortably for a couple seconds and roll back to starting position. Try doing 2 sets with 10-12 repetitions.

Special Instructions

If you feel any strain in your lower back, return to the starting position and check your form. If you continue to feel any strain, stop the exercise.

Muscles Worked: Abs

Jackknife with Ball

2009-06-08T18:10:00.001-07:00

Starting Position

Start behind the Swiss ball, place your midsection on the ball and roll forward until your hands reach the floor. Walk out with your hands until the ball is underneath your ankles. Have your hands just outside of shoulder width.

Action

Hold the push-up position and retain a strong core.

EXHALE: Bend at the knees and pull the ball up towards your torso, bringing your knees to your chest. Keep the movement smooth and don’t drop your hips or raise your lower back.

INHALE: Extend your legs back to the starting position. Try doing 2 sets with 10-12 repetitions.

Special Instructions

Keep your spine in a neutral position.

Muscles Worked: Abs

Hip Flexor and Extension

2009-06-08T18:09:00.000-07:00

Starting Position

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.

Muscles Worked: Hips, Quads

Elbow to Knee Crunch

2009-06-08T18:07:00.000-07:00

Starting Position

Begin by lying on your back. Place hands behind your ears and stretch legs out so that they are parallel to the floor.

Action

EXHALE: Crunch your left knee, while bending it, and right elbow so that they meet at the center of your body.

INHALE: Return to starting position and crunch your right knee to your left elbow. Try to do 2 sets with 10-12 repetitions for each knee.

Special Instructions

Keep space in-between your chin and your chest.

Make it harder: Try to keep your heels from touching the floor.

Muscles Worked: Abs, Obliques

Dumbbell Crunches

2009-06-08T18:06:00.000-07:00

Starting Position

Lie on the floor or a mat on your back, with knees bent. Grasp a lightweight dumbbell in two hands, palms facing out, arms extended straight into the air above your shoulders . Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling)

Action

EXHALE: Slowly curl head, shoulders, and upper body off the ground, reaching the dumbbell towards the ceiling. Try to reach higher than your feet.

INHALE: Slowly return to start to complete one rep.

Special Instructions

Use abdominals and hips (not your shoulders) to lift the weight. Keep abs contracted (pull navel towards spine) throughout entire movement.

Muscles Worked: Abs

Clamshell Crunch with Ball

2009-06-08T18:05:00.000-07:00

Starting Position

Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie back onto the floor, keeping your feet just off the ground, knees bent. Make sure your lower back stays planted and your abs are tight. Place your hands lightly behind your ears in a crunch position.

Action

EXHALE: Simultaneously lift your shoulders off the ground and your knees into your chest to perfom a double crunch.

INHALE: Slowly return to start to complete one rep.

Special Instructions

Don't let momentum swing your knees up for you. Be sure your hands are not lifting your upper body-- concentrate on using abs.

Muscles Worked: Abs

Bicycle Crunches

2009-06-08T18:04:00.000-07:00

Starting Position

Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.

Action

Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.

Special Instructions

None.

Muscles Worked: Abs, Obliques

Balanced Seated Twist with Medicine Ball

2009-06-08T18:03:00.000-07:00

Starting Position

Sit on the floor with feet firmly planted, knees bent, back straight, and hands gripping a medicine ball or dumbbell (not pictured). Bend your elbows and tuck them in at your sides, holding the ball or dumbbell in front of your torso. Keeping a your back straight, lean back (hinging from the hips) until you feel your abs engage. From there, carefully lift your feet off of the floor to balance.

Action

EXHALE: Keeping a perfectly straight back with your abs pulled in tight, rotate your torso to the right as far as you can while maintaining good form (back straight, maintaining balance).

INHALE. Return to the center (start position).

Repeat on the opposite side to complete one rep.

Special Instructions

Do not round or arch your back. Focus on the movement coming from the waist, allowing your upper body and arms to follow the twisting motion of the waist.

Make it harder: Use a heavier weight and/or extend your arms straight out in front of you.

Make it easier: Perform this exercise without holding any weight.

Muscles Worked: Abs, Obliques, Hips

Airplane Pose

2009-06-08T17:59:00.000-07:00

Starting Position

Stand with feet together, arms at sides, and gaze at a spot on the ground about 5 feet ahead for balance.

Action

Lift left foot back, bending forward until left leg and chest are parallel to ground. Extend arms out as shown. Hold for 3 counts. Repeat for all repetitions and switch sides.

Special Instructions

Be sure to keep a flat back (parallel to floor) and concentrate on keeping abs tight.

Muscles Worked: Back, Glutes, Hamstrings

Swimming

2009-06-06T16:48:00.001-07:00

Starting Position

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 the series.

Special Instructions

Don't lower arms or legs completely until the end of the set. Don't hold your breath.

Muscles Worked: Lower back

Superman

2009-06-06T16:47:00.000-07:00

Starting Position

Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position.

Action

Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 30 counts.

Special Instructions

Don't hold your breath! Try to keep breathing steady and even. Make it easier: Hold for fewer counts and don't raise legs/arms quite as high. Change it up: Lower to the ground to complete one rep and do a 2-3 sets.

Muscles Worked: Lower back

Reverse Crunch

2009-06-06T16:46:00.001-07:00

Starting Position

Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

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.

Muscles Worked: Abs

Modified Side Plank

2009-06-06T16:45:00.000-07:00

Starting Position

Lie on left side, legs together, feet stacked. Wrap right arm around waist. Keep head and neck aligned with spine.

Action

Prop upper body on bent left forearm (be sure elbow is directly below shoulder). Press hips toward ceiling, using abs to stabilize torso. Hold for 30 seconds and work up to 1-3 minutes.

Special Instructions

Be sure not to hold breath. Exercise will be easier if feet are staggered instead of stacked.

Muscles Worked: Abs, Obliques

Modified Pendulum with Medicine Ball

2009-06-06T16:35:00.000-07:00

Starting Position

Begin by lying on the floor with your arms out to your side. Place a medicine ball in-between your knees and hold it there by clenching your legs together. Lift your legs off the ground and bend your knees to a 90 degree angle. Make sure your lower back is flat on the ground.

Action

Slowly lower your knees to the right, making sure to keep your shoulders and back flat on the floor. Slowly move knees back across your body and down to your left side. Try doing 2 sets of 10-12 repetitions.

Special Instructions

You don’t want to touch the floor with the medicine ball or your knees. Remember to keep the lower back flat on the floor.

Muscles Worked: Abs, Obliques

Hip Flexor

2009-06-06T16:34:00.001-07:00

Starting Position

Stand with feet 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: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.

INHALE: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides.

Special Instructions

Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled.

Muscles Worked: Hips, Upper Thigh, Glute

Dolphin Pose

2009-06-06T16:33:00.000-07:00

Starting Position

Start in an inverted V: forearms on floor, elbows wide, hands clasped, butt lifted, legs straight. Tip head between arms to look at feet.

Action

Looking up, press body forward until chin is above hands. Return to start to complete one rep.

Special Instructions

None.

Muscles Worked: Abs, Shoulders, Upper back

Crunches

2009-06-06T16:32:00.001-07:00

Starting Position

Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action

EXHALE: Raise your chest until your shoulder blades lift off the floor.

INHALE: Slowly lower back to floor.

Special Instructions

Don't use your hands and arms to help lift you up - use abdominals and hips.

Muscles Worked: Abs

Bridge-Ups

2009-06-06T16:31:00.001-07:00

Starting Position

Begin seated on floor, knees bent, feet flat, arms bent with hands on floor below shoulders.

Action

EXHALE: Straighten arms (don't lock elbows), allowing butt/hips to rise off of ground until your body from your head to your knees is in a straight line parallel to the floor. Hold for 2 counts.

INHALE: Return to starting position for one rep.

Special Instructions

Keep glutes squeezed and tailbone tucked in. Tighten abs to help straighten body. At highest position, knees should be bent at 90 degrees.

Muscles Worked: Abs, Lower back, Shoulders

Banana Exercise

2009-06-06T16:30:00.000-07:00

Starting Position

Lie on floor with legs together, arms extended overhead, belly button pulled in toward spine.

Action

Keeping head between arms, slowly raise upper body and legs off floor to form a gentle bananalike curve. Hold for a slow 30 counts.

Special Instructions

Don't hold your breath! Try to keep breathing steady and even. Concentrate on holding abs in.

Muscles Worked: Abs, Shoulders

Back Extension

2009-06-06T16:29:00.002-07:00

Starting Position

Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie backonto the floor, and extend legs straight up into the air. Keep knees slightly bent and arms out to the sides for support.

Action

Keeping upper body and glutes stationary, lower your legs down to the right, as close to the ground as possible. Return to start and repeat to the left side to complete one rep.

Special Instructions

Make sure your back stays firmly planted and that your legs swing in line with your hips (not above or below them).

Muscles Worked: Abs, Obliques, Hips

Pendulum with Ball

2009-06-06T16:29:00.001-07:00

Starting Position

Action

Keeping upper body and glutes stationary, lower your legs down to the right, as close to the ground as possible. Return to start and repeat to the left side to complete one rep.

Special Instructions

Make sure your back stays firmly planted and that your legs swing in line with your hips (not above or below them).

Muscles Worked: Abs, Obliques, Hips

Back Extension with Ball

2009-06-06T16:27:00.000-07:00

Starting Position

Begin very close to a wall, facing away from it. Pull the ball into your legs as close to your body as possible. Keep your toes firmly on the ground and the soles of your feet flat on the wall behind you. Straighten legs so that weight is evenly distributed between your feet (at the wall) and the ball. Adjust the ball if necessary so that it is under your hips. Place your hands behind your ears or across your chest.

Action

EXHALE: Extend from your hips- Bringing your torso upward toward the wall as high as possible. Hold for 1-3 counts.

INHALE: Slowly return to starting position to complete one rep.

Special Instructions

Make sure your feet are flat on the wall and that your weight is pressed into them for stability.

Muscles Worked: Lower back

Crunches with Ball

2009-06-06T16:23:00.000-07:00

Starting Position

Begin by sitting on top of the Swiss ball. Roll in the direction your head is pointed until your lower back is supported by the curve of the ball. You can either cross your arms over your chest or place your hands behind your ears. Do not put them behind the head or clasp them together behind your head.

Action

EXHALE: Crunch forward, using your abdominals, until you are at approximately a 45 degree angle to the ball. Keep you neck in a neutral position.

INHALE: Lower yourself back to the starting position, where your head wraps back around the ball. Try doing 2 sets of 15 crunches.

Special Instructions

Keep space in-between your chin and chest, so your spine stays in a neutral position. Balance yourself on the ball with as much upper body weight off the ball as possible without falling over backwards.

Muscles Worked: Abs

Standing Adduction

2009-06-06T16:22:00.001-07:00

Starting Position

Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to right leg keeping it slightly bent. Lift left leg slightly forward infront of right leg, keeping foot flexed and toes pointing forward.

Action

EXHALE: With a small movement, slowly swing left leg across center line of body, infront of right leg. Lift as high as possible. Hold for 2 counts.

INHALE: Lower slowly with control to start (without letting foot rest on ground) to complete one rep. Complete all reps and switch sides.

Special Instructions

Do not let momentum swing your leg-- keep it slow and controlled. Try to keep upper body straight-- don't lean forward or back.

Muscles Worked: Inner thigh, Quads

Lying Adduction

2009-06-06T16:20:00.001-07:00

Starting Position

Lie on right side, with right leg straight on ground, left leg bent with foot flat on the ground either in front or behind right leg. Rest your head on right hand or extended arm. Place left hand flat on the ground in front of torso for balance.

Action

EXHALE: Keeping toes pointed forward and foot flexed, lift right leg off the floor toward the ceiling as high as you can (only a few inches). Hold here for a count of 2.

INHALE: Slowly lower toward ground without letting it touch.

Repeat all reps and switch sides.

Special Instructions

None.

Muscles Worked: Inner thigh

Forward Lunges

2009-06-06T16:09:00.000-07:00

Starting Position

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.

Muscles Worked: Quads, Glutes

Modified Plank

2009-06-06T16:04:00.001-07:00

Starting Position

Begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart.

Action

Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 60 seconds in the beginning, working your way up in 30 second jumps until you can hold the position for 3 minutes or longer.

Special Instructions

Don’t let your hips/knees drop, your butt raise, or shift weight to one forearm.

Muscles Worked: Abs

Twist Crunches

2009-06-06T16:02:00.001-07:00

Starting Position

Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action

EXHALE: As you lift up, rotate upper body toward one side, then rotate back to center.

INHALE: Lower your back to the floor. Alternate sides.

Special Instructions

Don't use your hands and arms to help lift you up - use abdominals and hips.

Muscles Worked: Abs, Obliques