- Single Leg Up & Down
- Glute Bridge
- Bird Dog
- Supine Arm Lifts
- Sitting/Standing from Chair
- Seated Overhead Press with Knee Lift
- Bicep Curls
- Standing Bird Dog
- Seated Elbow to Knee Twist
- Tapping One Toe at a Time
- Circling One Leg
- Step Ups
- Seated Lateral Raises with Kick
- Overhead Triceps
- You’re working between 8-12 reps. Choose a weight that you can do at least 8 reps but no more than 12. When 12 reps get easy, move to the next heavier weight and do 8 reps, working your way up.
- For each exercise, do one set, rest 30-45 seconds, then do a second set. Move on to the next exercise.
- Track your progress (number of reps and weight size) on paper, in your phone, wherever is convenient. Also, take progress photos so you can see your body changing.
- Take a rest day between each lifting day. You can still do cardio or other forms of exercise on these rest days.
Single Leg Up & Down: Lying on your back and pressing your lower back down, lift one leg in the air while keeping the other leg bent and foot on the floor. Lower the straight leg down and back up. If your lower back starts to lift, don’t take your leg down as far. Repeat other side.
Glute Bridge: Lying on your back with bent knees, walk your feet toward your hips and press your hips up while keeping your heels on the floor. Drop the hips back almost to the floor but not quite.
Bird Dog: From a hands and knees position, extend the opposite arm and opposite leg. Pull belly to spine and focus on your balance. Hold each side for a couple of seconds before switching.
Supine Arm Raises: Lying face down, extend one arm, slightly lifting through the shoulder. Repeat other side. Keep neck in neutral alignment by looking at the mat. Feet stay on the floor.
Sitting/Standing from Chair: Sit on the edge of a chair with feet at hip-width apart and knees over ankles. Extend arms. Press through the heels and come to a standing position, keeping the knees aligned over ankles (not bowing in or out). Return to sitting position and repeat.
Seated Overhead Press with Knee Lift: Sit on the edge of the chair with a straight back, weights in hand. Bring your arms up to 90 degree angles, palms forward and wrists over elbows. Press the weights up and overhead. You may practice this first before adding the knee lift. When you’re ready, add an alternating knee. You will focus on keeping your back straight and not letting it round as you lift your knee.
Bicep Curls: Sit on the edge of the chair with a straight back, weights in hand. Keeping elbows close to body, fully extend arms up and down.
Standing Bird Dog: From a standing position, tip forward and extend opposite arm and opposite leg. Hold belly to spine to help with balance. Try to bring the upper body all the way to a flat position. Hold a couple of seconds and switch.
Seated Elbow to Knee Twist: Sit on the edge of the chair with a straight back. Bring hands to head and twist the upper body to the side while lifting the opposite knee.
Tapping One Toe at a Time: Lying on your back and pressing your lower back down, lift both legs in the air. Keeping each leg at a 90 degree angle, lower each leg and tap the heel before bringing it back up. If this is too difficult, don’t take the heel all the way to the floor.
Circling One Leg: Lying on your back and pressing your lower back down, lift one leg in the air while keeping the other leg bent and foot on the floor. Take the lifted leg around in a medium sized circle. Repeat other side.
Step Ups: With your entire foot, step up onto higher surface, keeping shoulders back and abs pulled in. Hold knee at waist level for a couple of seconds before returning to starting position. Repeat other side. You can hold light weights in your hands.
Seated Lateral Raises with Kick: Sit on the edge of the chair with a straight back, weights in hand. Lift your arms straight to the sides, palms down, to shoulder level. You may practice this first before adding the kick. When you’re ready, add an alternating kick. You will focus on keeping your back straight and not letting it round as you lift your leg.
Seated Overhead Triceps: Sitting on the edge of a chair and keeping your back straight, hold one weight and lift it up and over head. Keeping the elbows close to the head, drop the weight down and then press up to straight arms.