Logo Weight Loss
Created by Kimberly Duren  Mar 16th, 2021

Total 8
COMMENTS


If you have a clinical diagnosis contact your doctor before starting an exercise program.
Stop any exercise that cause pain.
Don't hold your breath during the exercises.
WALKING

Start a walking program.
Duration 45 Minutes
Complete 1 Set
Perform 4 Times a Week
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AIR SQUAT

Stand with feet shoulder width apart and toes pointed forward to slightly turned out. Bend knees and lower buttock towards floor keeping your back straight and bending at your hips. Allow your arms to raise up forward as you lower down and then return arms to side as you straight back up.

Your buttock should lower behind your feet as if you are going to sit on a chair. Emphasize your weight going through your heels.

For good knee alignment, do not let your knees pass in front of your toes and keep your knee in line with your 2nd toe (next to the big toe) as it bends.

Repeat 15 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
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LATERAL LUNGE - ALTERNATE

Stand with a small space between feet. Next, step to the side and bend that knee in to a lunge position. As the knee bends Lower you bottom down towards the floor. Keep knees in line with toes. You can raise your arms forward with each knee bend for a counter balance.

Return to original position and repeat on the other side.
Repeat 15 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
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SINGLE LEG HEEL RAISES - CALF RAISES - UNILATERAL

While standing on one leg, raise up on your toes as you lift your heel off the ground.
Repeat 15 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
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QUADRUPED ALTERNATE ARM AND LEG - BIRD DOG

While in a crawling position, brace at your abdominals and then slowly lift a leg and opposite arm upwards. Your hip will move into hip extension on the way up. Lower leg and arm down and then repeat with opposite side.

Maintain a level and stable pelvis and spine the entire time.
Repeat 15 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
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PUSH UP

Lying face down, use your arms and push yourself up as shown. Keep your toes in contact with the floor and maintain a straight back the entire time.
Repeat 12 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
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PLANK

While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Maintain pelvic neutral position the entire time.
Repeat 1 Time
Hold 30 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
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BRIDGE - BRIDGING

While lying on your back with knees bent, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body. Hold and then lower yourself and repeat.
Repeat 15 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
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