10 Fitness Programs You can do at Home

0
97

1. Supermans
Who doesn’t want to think they have super powers?  Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes.
Step 1
Starting Position: Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other.
Relax your neck and align your head with your spine.
Step 2
Upward Phase: Exhale. Deepen your abdominal and core muscles to stabilize your spine and slowly and strongly reach both legs away from your torso until they lift a few inches off the floor. At the same time float both arms a few inches off the floor. Keep both legs and arms straight and allow any rotation in the arms, legs, shoulders or pelvis. Your head is aligned with your spine. Do not allow your head to lift up or to droop toward the floor. Do not allow the back to arch. Hold this position briefly.
Step 3
Downward Phase: Gently inhale and lower your legs and arms back to your starting position without any movement in your low back or hips.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

2. Push-up
The Push-up is an oldie but goodie.  You can modify intensity by changing hand placement.
Step 1
Starting Position: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward, or slightly inward and knees under your hips. ?Engage the abdominals and pull the shoulder blades down your back.
Step 2
Reach one leg out and away followed by the other leg, bringing you to plank position. Keep the abdominals/core engaged to brace the torso. Your head should be aligned with your spine. Your feet are together with your toes tucked under and your heels reaching toward the wall behind you.
Step 3
Downward Phase: Slowly bend the elbows, lowering your body toward the floor. Keep the torso rigid and the head aligned with your spine. Do not allow your low back or ribcage to sag or your hips to hike upward. Engage your butt (glutes) and thigh (quadriceps) muscles to help maintain stability and a rigid body. Try to lower yourself until your chest or chin touch the mat or floor. Your elbows should stay close to the sides of your body or be allowed to flare outwards slightly.
Step 4
Upward Phase: Press upward through your arms, straightening the elbows. Keep the torso rigid and head aligned with your spine. Imagine pushing the floor away from you. Do not allow your low back to sag or your hips to hike upward.
Step 5
An alternative position is to keep your fingers facing forward and your elbows close to your sides during the downward phase. This shifts the emphasis from the chest muscles onto the triceps and may reduce stresses in the shoulder joint.
Pushing through the outside surface and heel of your palm provides greater force in your press and stability to your shoulders.

3. Contralateral Limb Raises
Don’t let the name scare you – this is great for toning those troubling upper body areas.
Step 1
Starting Position: Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other. Keep your head aligned with your spine.
Step 2
Upward Phase: Exhale. Deepen your abdominal/core muscles to stabilize your spine and slowly float one arm a few inches off the floor. Keep your arm straight and try not to rotate your arm or shoulder. Your head and torso should not move, avoid any arching in your back. Do not lift your chin or lower your head. Hold this position briefly.
Step 3
Downward Phase: Gently inhale and lower your arm back towards your starting position without any movement in your low back or hips.
Step 4
Exercise Variation (1): From your starting position, deepen your abdominal and core muscles to stabilize your spine and slowly stretch leg out and allow the leg to lift off of the floor. Keep your leg straight and your toes reaching to the wall behind you. Keep both hip bones and pubic bone in contact with the mat. Avoiding any rotation in your leg or pelvis. Your head and torso should not move, avoiding any arching in your back. Do not lift your chin or lower your head. Hold this position briefly. Return to your starting position.

Step 5
Exercise Variation (2): From your starting position, deepen your abdominal/core muscles to stabilize your spine. Reach one leg out and way until it lifts off the floor. At the same time float the opposite arm a few inches off the floor. Keep both your leg and arm straight and avoid any rotation in either. Your head and torso should not move, avoiding any arching in your back. Do not lift your chin or lower your head. Hold this position briefly. Return to your starting position.

4. Bent Knee Push-up
A great starting option if you struggle with the correct form using a full Push-Up.
Step 1
Starting Position: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward and knees under your hips. ?Engage the abdominals and pull the shoulder blades down your back.
Step 2
Reposition your knees as needed to create a straight line in your body from the knees, through the torso and out through the head. There should be no bend at the hips. Keep the abdominals braced.
Step 3
Downward Phase: Keeping the torso rigid and head aligned with your spine, slowly bend your elbows and lower your body toward the floor. Do not allow your low back to sag or your hips to hike upward. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.
Step 4
Upward Phase: Maintaining a rigid torso and head aligned with your spine, press upward through your arms. Do not allow your low back to sag or your hips to hike upward. Continue pressing until the elbows are straight.
Push-ups place stress upon the wrist joints. To alleviate some of this stress you may opt to use dumbbells and grip the handles rather than place your hands on the floor. If your are pressing from an elevation such as a dumbbell, you do not need to lower your chest or chin to the floor, but rather lower yourself until your chest or chin are level with the dumbbell handles.

5. Downward-facing Dog
Slow and controlled movement very important – wonderful calf stretch.
Step 1
Starting Position: Come to an all-fours (quadruped) position on the floor mat, with your hands under your shoulders hands fingers facing forward. Engaging your abdominals to support the spine, step back one foot at a time, coming to a push-up position (plank). You hands should remain under your shoulders. Reposition your feet as needed to allow full extension of your body. Do no allow the ribcage or low back to sag toward the floor or the hips to hike up toward the ceiling.
Step 2
Upward Phase: Exhale. Shift your weight back toward the wall behind you. This will cause your hips to rise up in the air forming an inverted V position. Your head should be aligned with your spine or slightly tucked. Try not to lift the head. Press your heels toward the floor. If your hamstrings are tight, you may allow a slight bend in the knees. Work toward straight knees, reaching the heels toward the floor.
Step 3
Downward Phase: Inhale and return your body to the starting push-up position, maintaining the alignment of all your body segments.

6. Bent-Knee Sit-up / Crunches
Most people don’t know how to perform a proper sit-up/crunch – that is until now.  Core Power!
Step 1
Starting Position: Lie on your back on a mat with your knees bent, feet flat on the floor and heels a comfortable distance (12-18″) away from your seat.
Step 2
Place your hands behind your head. Pull your shoulder blades together and your elbows back without arching your low back or causing your ribs to splay out. This elbow position should be maintained throughout the exercise. Your head should be aligned with your spine.
Step 3
Upward Phase: Exhale. Engage your abdominal and core muscles. Nod your chin slightly as you slowly curl your head and shoulders off the mat. Pull your rib cage together and toward your pelvis. Keep the neck relaxed. Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold this position briefly.
Step 4
Downward Phase: Gently inhale and lower your torso back toward the mat slowly and with control. Keep your feet, tailbone and low back in contact with the mat.
Proper form is important for this exercise to prevent excessive stress on your low back. Individuals typically perform this movement too rapidly and recruit the hip flexors to assist with the upward phase. Doing this should be avoided as it causes the pelvis to tilt anteriorly, increasing the stress on the low back. The abdominals connect the rib cage to the pelvis so the movement should focus on bringing these two body parts closer together while keeping the neck and shoulders relaxed.

7. Push-up with Single-leg Raise
A great progression from a regular Push-Up but remember to keep proper form.
Step 1
Starting Position: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward, and knees under your hips. Engage the abdominals and pull the shoulder blades down your back.
Step 2
Reach one leg out and away followed by the other leg, bringing you to plank position. Keep the abdominals/core engaged to brace the torso. Your head should be aligned with your spine. Your feet are together with your toes tucked under and your heels reaching toward the wall behind you
Step 3
Downward Phase: Slowly bend the elbows, lowering your body toward the floor. Keep the torso rigid and the head aligned with your spine. Do not allow your low back or ribcage to sag or your hips to hike upward. Engage your glutes (butt) and quadriceps (thigh) muscles to help maintain stability and a rigid body. Try to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or be allowed to flare outwards slightly.
Step 4
Upward Phase: Straighten the elbows, pressing upward through your arms. Keep the torso rigid and head aligned with your spine. As you straighten the arms, lift your left foot off the floor, keeping the knee straight. Do not allow the hips to rotate as you raise the leg off the floor. Do not allow your low back or ribcage to sag or your hips to hike upward. Continue pressing until the elbows are straight and your left leg is off the floor. Hold this position briefly before returning to your starting position. Repeat the push up alternating legs with each repetition.
Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.

8. Front Plank
Step 1
Starting Position: Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Engage your abdominal/core muscles. It should feel like you are tightening a corset around your ribs, waist and lower torso. Contract your thigh muscles to straighten your legs strongly and flex your ankles, (tucking your toes towards your shins).
Step 2
Upward Phase. Slowly lift your torso and thighs off the floor or mat. Keep your torso and legs rigid. Do not allow any sagging in your ribcage or low back. Avoid hiking your hips into the air or bending the knees. Keep the shoulders away from the ears (no shrugging). The shoulders should be directly over your elbows with your palms facing down through the entire exercise. Continue to breathe, keeping the abdominals strong while holding this position. Try holding this position for 5 seconds or more.
Step 3
Downward Phase: Keep the torso and legs stiff as you slowly and gently lower your body back towards the mat or floor.
If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

9. Side Plank with Bent Knee
Great way to add in hips work without the need for any equipment other than your own body weight.
Step 1
Starting Position: Lie on your right side on an exercise mat with your knees bent and legs stacked one upon the other in a comfortable position. Engage your abdominal/core muscles as you raise your torso coming to support yourself on your right forearm. Your right elbow is bent and should be directly under your shoulder. Your head should be aligned with your spine. Your hips and bottom leg are in contact with the exercise mat.
Step 2
Upward Phase: Exhale, keep the abdominals engaged to brace the spine. Your head should be aligned with your spine.
Step 3
Lowering Phase: Inhale and gently return yourself to your starting position. After a prescribed number of repetitions, repeat on the other side.
Step 4
Exercise Variation: You can increase the exercise intensity by increasing the length of time you are in the raised position.

10. Supine Reverse Crunches
Advanced crunch that targets the entire core region.  If you feel pain in your back – STOP.
Step 1
Starting Position: Lie on your back on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. Gently exhale. Engage your abdominal/core muscles to support the spine. Slowly lift your feet off the floor, raising your knees directly above your hips. Bend the knees to 90 degrees. Hold this position and breathe normally. Use your arms as a base of support.
Step 2
Upward Phase: Exhale, and slowly raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head. Avoid any change in the angle of your knees during the roll-up. Use your arms and hands to assist with maintaining your balance and continue to curl-up until your spine cannot roll any further. Hold this position briefly.
Step 3
Downward Phase: Gently inhale. With control, lower your spine and hips back to the start position.
Proper form is important when performing this exercise to prevent excessive stress on your low back. When returning to your starting position during the repetitions, control your leg movement. Do not allow your knees to move past your hips, but instead return to a position directly above your hips. Since the abdominals connect the rib cage to the pelvis, the emphasis of the movement should be on pulling your pelvis upwards towards your rib cage.

NO COMMENTS

LEAVE A REPLY