March 23, 2018
44 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.
OPTION: Perform exercise on knees for an easier modification. (See below.)
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.
*Content contained in this article is not intended to provide, and does not constitute, medical or healthcare advice. Nor can it be relied upon as preventative care, cure, or treatment for any disease or medical condition. You should consult a qualified healthcare professional for advice regarding the diagnosis and treatment of any medical condition and before starting any supplementation, nutritional, exercise, or other medical program. 
