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