March 23, 2018
121 view(s)
Set the weights down, and use your own body weight to build strength, without leaving home! Wellness professional Katie Rosengren will show you 5 simple exercises to work the whole body.
Back Extension
Works: Lower Back Reps: Beginner (8) Intermediate (12) Advanced (16)- Lie on stomach, arms outstretched to sides.
- Gently raise upper torso about 6 inches.
- Hold position for 3 seconds (remember to breathe).
- Return to starting position.
Staggered Push Ups
Works: Upper Body Reps: Beginner (4) Intermediate (8) Advanced (12)- Place one hand in front of head, the other behind.
- Keeping body straight, lower chest to floor.
- Return to starting position.
- Alternate hand positions halfway through the set.
Hip Drop
Works: Obliques Reps: Beginner (8) Intermediate (12) Advanced (16)- Support body with elbow and forearm.
- Tighten middle body to maintain well-aligned posture.
- Slowly lower hip to floor.
- Return to starting position.
- Repeat for suggested reps (then switch sides).
Side Leg Lifts (Inner)
Works: Lower Body Reps: Beginner (12) Intermediate (16) Advanced (24)- Lie on side, rest head on hand, face shoulders forward.
- Bend top leg so knee points to sky.
- Lift bottom leg up and down in a two-foot range.
- Switch sides halfway through set.
Vertical Scissors
Works: Abdomen Reps: Beginner (6) Intermediate (12) Advanced (16)- Begin on back, arms and legs extended, heels off the floor.
- Reach for left toe until hand is directly above belly.
- Return to starting position.
- Alternate hand to toe reaches.
- Every other toe reach equals one repetition.
Bonus Stretch: Lying Hip Rotator
Stretches: Lower Body- Lie on back and bend left leg at the knee.
- Use right hand to gently hold left knee over right leg.
- Keep shoulders and head in contact with floor.
- Hold for 5 breaths and then switch sides.