| In performing daily life skills, your muscles work against | | | | straight down at your sides. Gently lift your head and |
| the resistance of your body weight. It only makes | | | | shoulders up to work your lower back |
| sense to strength train using your body weight instead | | | | Note: Once you have mastered these exercises on a |
| of those fancy weights and equipment in the gym: | | | | flat surface you may want to try an unstable surface |
| 1) Strengthen Your Foundation. Train Your Lower | | | | like a stability ball. |
| Body and Legs. | | | | 3)Strengthen Your Upper Body. |
| * Squats: With your feet shoulder-width apart, lower | | | | * Pushups:Lie face down on the ground. Place your |
| your body as if you were sitting back in a chair until | | | | hands a bit wider than shoulder width apart. Keep your |
| your thighs are parallel with the floor. Keep your back | | | | feet slightly apart or together and your back straight. |
| straight and lean slighty forward at the waist. Keep | | | | Lower yourself until you are almost touching the |
| your heels on the floor. Squats work the large muscles | | | | ground then push back up. Do not lock your elbows. If |
| of the front and back of the leg as well as the | | | | you have trouble start on your knees. Pushups are a |
| buttocks. | | | | super upper body exercise working your chest, |
| * Alternating Lunges: Stand straight with your hands on | | | | shoulders, back of the arms and the upper, middle, and |
| your hips and your feet together. Take a long step | | | | lower back. For variations change the hand placement |
| forward with your right leg and bend your left knee | | | | from narrow to very wide. |
| down to the ground. Straighten up until your feet are | | | | *Dips. You can do these with one chair or table or two. |
| together. Repeat leading with your left foot. Lunges | | | | For the easier version place both hands on the chair |
| work the same front, back and rear leg muscles as | | | | with both legs straight out front, feet on the floor. Bend |
| squats but they are a bit more difficult. | | | | the elbows and push back up without locking them out. |
| * Squat Jumps: Start squat jumps after you've been | | | | For more resistance, place both hands on one surface |
| doing regular squats for a couple of weeks. The | | | | and both feet on the other surface. Again bend the |
| mechanics are the same as for regular squats. When | | | | elbows. Dips are another super arm exercise. They |
| you reach the lowered position simply jump up and | | | | work the back of the arms, shoulders and chest. |
| repeat. They are more explosive and will give you | | | | * Isometric back squeezes. It's difficult to work the |
| more power as well as work your calf muscles. | | | | back muscles without equipment. You may wish to |
| 2)Strengthen Your Core: Exercise The Area Between | | | | purchase a set of dumbells just to perform upright |
| Your Shoulders and Your Groin. | | | | rows and reverse flys. Isometric back squeezes will |
| * Crunches. Lie on your back with knees bent, back | | | | work the lower, middle and upper back. Stand shoulder |
| pressed to the floor. Place you fingertips behind your | | | | width apart. Raise hands above head. Pull down very |
| head for gentle support (do not pull). Slowly lift your | | | | slowly squeezing as hard as you can. When you |
| head and shoulders with your head in a neutral position. | | | | reach the bottom hold for ten seconds and repeat |
| This exercise works your upper abs. | | | | several times. |
| * Oblique crunches. Lie on your back, knees bent, | | | | You can combine all these calisthenics in many ways. |
| hands gently supporting your head. Place one foot on | | | | You may simply want to do three sets of ten for each |
| one knee. Gently twist the opposite side toward the | | | | exercise three times a week every other day. This is |
| knee with the foot on it. Be sure to do both sides. The | | | | a strong stimulus load yet allows for enough recovery |
| oblique muscles are your side ab muscles. | | | | time. The above exercises are special because they |
| * Reverse crunches. Lie on your back and raise your | | | | mimic movements in everyday living. Further, they |
| legs straight up with a slight knee bend. Leave your | | | | strengthen the body the way nature intended- with it's |
| upper body on the floor. The motion is very small. | | | | own body weight. Finally, with the few exceptions |
| Raise your rear about an inch up off the ground. | | | | noted, the only equipment required is your own body |
| Reverse crunches work your lower abs. | | | | and you don't need to go to a fancy gym to perform |
| * Back extensions: Lie on your front with your arms | | | | these calisthenics. |