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CORE STRENGTHENER

From a kneeling position, place your forearms on the floor in front of you, shoulder width apart. Next, fully extend your legs out behind, leaving just your toes on the floor to support them. Keep your body flat and your abdominal muscles contracted, and make sure not to arch your back or stick out your butt. Hold this position for 30 seconds. Repeat three times.

SQUATS

Stand with your feet shoulder width apart. Slowly, for a count of four, bend your knees and lower your hips into a 90-degree squatting position, keeping your chest high, butt out and abs tight. You may put your arms out in front of you or hold the back of a sturdy chair for balance. Make sure your knees don't extend past your toes. Hold this position for two counts. Then slowly straighten up to the starting position. Repeat 15 times.

BICYCLE

Lying flat on your back, place your hands behind your head with your elbows pointed to the side. Raise your legs straight up toward the ceiling, then bend the knees at a 90-degree angle. Begin moving your legs in a circular motion, as if pedaling a bicycle. After doing this for about 15 seconds, alternate bringing in your right elbow to meet your left knee, and your left elbow to meet your right knee 20 times on each side. To avoid neck strain, make sure your chin doesn't touch your chest. Repeat for three sets.

WALL SIT

Stand with your back against a wall and feet 12 to 15 inches in front of you. Slowly slide your back down the wall until you are in a sitting position, as though seated on an imaginary chair. Make sure your knees do not extend beyond your toes. Hold this position for 30 seconds. Repeat three times.

LATERAL SHOULDER RAISE

Stand on the middle of a resistance band, gripping one end in each hand, palms facing in. Raise arms to your side, shoulder height, forming a T, and hold for one count. Next, to a count of four, lower your arms back to your sides. Be sure to keep elbows slightly bent throughout the exercise. Repeat 20 times. Switch to a tighter band for a more challenging resistance level after a few weeks.

BICEPS CURLS

Stand on the middle of a resistance band. Squeeze the handles and flex your bicep muscles. In two counts, holding the flex, bend your elbows, keeping them close to your sides and pull your hands up to your shoulders. Lower in four counts. Repeat 20 times.

# posted by Medical Information : 3:27 AM