Strength Training Exercises

• 1   Good Morning Exercise

  Stand with your feet slightly wider than shoulder-width apart. Keeping your back straight and arms spread wide or on your hips, bend the hips/waist until your torso is parallel to the floor; then return to starting position. When your torso is parallel to the floor, your head should be up, looking directly in front of you. This exercise should be felt in the lower back and hamstrings.

• 2   Push-ups

  Place hands shoulder-width apart on floor and the balls of your feet on the floor behind you. Keeping your back straight (using your abdominal/back muscles), lower yourself until your waist touches the floor. Return to starting position.
  
  If you cannot perform the standard push-up, use the modified push-up: Start on your knees, with knees bent so calves are at a right angle to thighs. Be sure to use an exercise mat to protect your knees.

• 3   Bicep Curls

  Stand in a comfortable position with your arms at your sides, palms facing forward. Keeping your upper arm straight and close to your body, flex at the elbow until your elbow points directly downward. You may do this exercise without weights for the first stage or begin with 1-pound dumbbells and progress slowly.

• 4   Shoulder Raises

  Standing with your arms at your sides and palms facing your legs, raise arms straight out until they are parallel to the floor. Slowly return to starting position. You may do this exercise without weights for the first stage or begin with 1-pound dumbbells and progress slowly.

• 5   Triceps Extensions

  In a standing position, grasp one 1- or 2-pound dumbbell in both hands and extend your arms straight up above your head. Keeping your upper arms vertical from shoulder to elbow, lower the dumbbell toward your back until your elbows are flexed to full extension. Return to vertical starting position.

• 6   Abdominal Crunches

  Lie on a mat or carpeted floor. Lift your legs and bend at the knees so that your lower legs are parallel to the floor. Keeping your lower back on the floor, curl up until your shoulder blades come off the floor, and return to starting position. This exercise should be done very slowly, with your arms crossed on your chest or at your sides; do not lock your hands behind your neck. It may be helpful to squeeze a ball or towel gently between your knees to help you better target your abdominal muscles.

• 1   Squats

  Stand with your feet shoulder-width apart and pointed slightly outward. Keeping your back straight and head upright, sit slightly backward and lower yourself to a comfortable position, using your arms to balance yourself. Your knees should always remain directly above your feet and never in front of your toes. Rise back up to a standing position.

• 2   Knee Extension

  Start on your hands and knees. Once in position, lift one leg so that it is straight out behind you. Flex at the knee until your calf touches your upper leg. Don’t force the flex. Return slowly to starting position. Exercise one leg and then the other, or alternate sets. Beginning in Stage 3, this exercise can be done with ankle weights if desired.

• 3   Lunges

  Stand with your feet about 6 to 8 inches apart. Take a step forward that is slightly larger than usual, and with your back straight, lower your opposite knee slowly to the floor. Push forcefully upward from this position, returning to starting position. Alternate legs.

• 4  Hip Abduction (Side Leg Raises)

  Start this exercise lying on your side with your feet together. Keeping your body straight, raise one leg up to a comfortable position, then slowly return to starting position. Use the floor to help keep your balance while leg is in the air. Perform exercise for both legs in turn. Starting in Stage 3, you may use ankle weights if you like.

• 5  Hip Extension

  Start this exercise leaning over a table (on your forearms/elbows) with your legs straight and close together. Slowly raise your leg behind you and away from the table until it is parallel, or almost parallel, to the floor, then slowly return to starting position. Perform this exercise for both legs in turn. Starting in Stage 3, you may use ankle weights if you like.

• 6  Calf Raises

  Stand facing a wall or chair back with your feet together and knees slightly bent (unlocked). While holding on to the wall or chair for balance, rise on your toes (both feet at the same time) and slowly sink back down to the floor.

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