Strength Exercises

Be sure to record your starting point. Do these today and jot down how many and how long you were able to perform them. Repeat for several weeks and track your progress. This will be your motivation! Remember, starting is the big step and it doesn’t matter how many! So, pick one or two and start… I promise you’ll be happy you did!

Exercise List


CORE (abs / abdominals) Muscle Strength

  1. *Plank – there are many variations to this exercise. You can increase time and difficulty as you progress.
  2. *Bridge
  3. Superman
  4. *Side Plank
  5. Crunch
  6. Push Ups
  7. Bird Dog
  8. Elbow to Knee (Air Bike)
  9. Stability Ball Abdominal Crunch
  10. Kneeling Cable Wood Chop
  11. Horizontal Scissor Kicks
  12. Sit Ups
  13. Jackknife
  14. Foam Roller Plank
  15. Mountain Climber
  16. Twisting Jackknife
  17. Lying Toe Touch

Upper Body – Arm Muscle Strength

  1. Bicep Curl
  2. Tricep Push Down
  3. Seated Cable Row (lower back too)
  4. Tricep Curl
  5. Tricep Bench Dip
  6. Tricep Extension
  7. Lat Pull Down Machine


Lower Body – Leg Muscle Strength

  1. Lying (Prone) Leg Curl
  2. Seated Leg Curl
  3. Standing Leg Curl
  4. Lying Hip Abduction
  5. Bodyweight Squats
  6. Side Squats
  7. Step Up
  8. Lunges
  9. Hamstring Curl (with Stability Ball)
  10. Roman Chair Leg Raise
  11. Forward Jump
  12. Machine Thigh abductors
  13. Machine Thigh Adductor
  14. Prone Kneeling Leg Extension
  15. Jump Up on Step
  16. Leg Extension
  17. Prone Leg Kick

 ∗ these exercises are a must for your workout routine – try to do them 2-3 times a week.

↑ back to Exercise List ↑


Core Strength Exercise - 1. Plank


Directions

    1.   Face-down position on the floor.
  1.   Support your weight on your toes and your forearms.
  2.   Bend your arms directly below the shoulder.
  3.   Keep your body straight and hold this position as long as possible.
  4. What it does: Excellent exercise for strengthening the abdominal muscles.

    How to do it: Lying face down, with your body straight, lean on your arms and your toes. There is a normal tendency to lift your buttocks, but be sure to keep your body as flat as a board. Record your progress and increase duration as you progress.

    Tip: Do not lift your buttocks – be sure your body is flat as a board as if you were to rotate a picture of yourself – would it look like you are standing straight? If you haven’t done ab exercises in a while, start with 5 seconds and work your way up. Don’t get frustrated as experienced ‘plankers’ can only do a few minutes.

    Be cautious with this exercise if

you have any back pain or develop back pain during the exercise. Always check with your doctor when engaging in a new physical activity.

Note: This is a challenging exercise with many variations. For this ‘classic’ plank when you first begin or increase time, your arms will shake as you try to maintain your body weight. This is perfectly normal and expected as you gain stability and strength.