Here is a series of exercises using your body weight and core strength. Perform all exercises in proper form with your shoulders down away from your ears, your spine in neutral and your core engaged. Unless otherwise noted your feet will be planted hip distance apart and parallel. Do 2-4 sets of these exercises, 8-15 repetitions per side. Enjoy yourself and be sure to drink a lot of water!
Plank to Side Plank
Begin in Plank position with your core engaged and your body forming a straight line from your neck, down your spine. Engage the muscles of your legs all the way through your heels. Point your finger tips forward stacking your shoulders above your wrists. Extend your right arm to the ceiling, opening your chest and rolling your torso and feet to come into a side plank. Lower your right arm to the floor and repeat, extending your left arm to the ceiling, opening your chest supporting yourself on your right arm. Lower and repeat, alternating sides. To modify, do this with your knees on the mat.
Core Stability Twist
Begin seated on a mat with your knees bent and feet planted hip distance and parallel. Hold a medicine ball or dumbbell at chest height. With your shoulders dropped and your core engaged, lean back slightly, with an inhale of your breath, rotate your torso to the right, exhale and return to center, inhale, rotate your torso to the left, exhale, return to center. To modify, perform this exercise with your arms crossed at your chest or extended out to your sides.
Seated Triceps Press
From a seated position with your fingertips pointing toward your heels, your shoulders dropped away from your ears and your core engaged. With an inhale, bend your elbows lowering your torso toward the floor. Exhale and straighten your arms, inhale lower and repeat.
View First 3 Exercises Here:
Stability Ball Wall Sit W/Alternating Toe Lift
Begin standing at a wall with a stability ball at your back and your feet hip distance and parallel, your core engaged and your spine in neutral. Bend your knees so your thighs are parallel to the floor. From the squat position lift the heel of your right foot and lower, lift the heel of your left foot and lower. Repeat and press through your heels to stand.
Wide Leg Squat W/Side Leg Lift
Begin standing with your feet just wider than hip distance and parallel. Place your hands at your hips and bend your knees into a squat. As you exhale your breath, press through your heels to stand, finding balance on your left leg and lifting your right leg to the side. Inhale your breath and lower your leg to the starting position bending your knees into a squat. Exhale and straighten lifting your left leg. Repeat alternating legs.
Forward/Back Lunge
Begin standing with your feet hip distance and parallel, your shoulders down and back and your core engaged. Find your balance on your left leg and step your right leg back into a reverse lunge. Using your core strength, lift your leg and step forward into a forward lunge. Repeat on the same leg and switch legs.
View Last 3 Exercises Here:
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Chris Mahar
May 16, 2011
If you are calling these “beginner exercises” then you need to explain terms such as ” plank” position. Is that lying down? Prone or supine? (nurses language…see what I mean?)
Erin Sabin
May 16, 2011
Chris,
Thanks for the comment. Your feedback is appreciated. My hope was that the short video clips, in conjunction with the verbal descriptions, would provide ample explanation. I will keep your words in mind the next time I provide a workout. Erin
Jade Mason
August 29, 2011
Hi Erin,
I’m going to give this workout a try in the morning.
Do you have specific recommendations on reps/sets?
Thanks so much!
Jade
Erin Sabin
August 29, 2011
Hi Jade,
First and foremost, be aware of how your body is feeling and from there I would suggest 3-4 sets of all exercises and 10-12 reps. Feel free to complete 15 reps if you are feeling up to it! Thanks for the question and have fun! Erin