Resistance Training Exercises
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printer-friendly version| Arms/Shoulders |
| Overhead Press - Sit or stand holding weights in hands, elbows bent and weights next to shoulders. Straighten elbows and push weights overhead, palms facing each other and slightly in front of head. Lower arms and repeat. |
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| Shoulder raises - Stand with feet hip-width apart, abs in and torso upright with medium weights resting in front of thighs (palms face the thighs). Lift arms to shoulder level, elbows slightly bent and palms facing the floor. Lower and repeat. |
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| Bicep curls - Stand or sit with feet planted, torso straight and abs in and hold weights at sides, palms facing up. Bend elbow, bringing weights towards the shoulders in a curl and lower back down. |
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| Hammer curls - Stand or sit with feet planted, torso straight and abs in and hold weights at sides, palms facing thighs. Bend elbow, bringing weights towards the shoulders in a curl and lower back down. |
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| Tricep press - Sit or stand and hold one dumbbell with both hands, elbows bent behind the head to 90 degrees. Straighten the arms, squeezing the triceps. |
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| Tricep kickbacks - Hold weights in hands and bend over parallel to the floor, abs engaged. Bend elbows and pull them even with back. Straighten arms behind you, squeezing the triceps and slowly lower back down. |
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| Chest/Back |
| Chest Press - Lie down on a bench, step, ball or the floor and begin with the weights in each hand straight up over the chest, palms face out. Bend the elbows and lower the arms down until they're just below the chest (arms should look like goal posts). Press the weights back up without locking the elbows and bring them close together. |
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| Modified push up - Get into pushup position on the knees (easier) or the toes (more difficult). Make sure the body is in a straight line, abs in and the back straight. Place your hands shoulder with apart , Get your balance and lower into a pushup. |
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Bent over Row- Stand with feet hip-width apart and bend at the waist until torso is parallel to the floor. Keep abs contracted to protect the back and bend arms, pulling elbow up to the rib cage while contracting the lat muscles. Lower and repeat. |
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| Upright Row- Put the weights down (bend your knees!) and pick up the dumbbells. Hold the weights with palms facing in, hand a few inches apart. Bend the elbows and bring the weight up towards your chin, elbows above the bar. Lower back down and repeat. |
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Abs |
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Modified plank - Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times. |
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| Seated torso twists - Sit tall with your abs tight and your knees together in front of you. Lean back slightly with a weight in your hands and rotate at the torso from side to side and repeat going in opposite directions. |
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| Crunches - Lie on your back with your hands crossed across your chest. Place your feet on the floor with legs bent. To begin the exercise, lift your torso, lifting shoulder blades off the floor and crunching your rib cage towards your lower belly. |
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| Legs |
| Wall sits - Stand in front of a wall (about 2 feet in front of it) and lean against it. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways. |
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| Deadlifts - Stand with feet about hip-distance apart and hold weights in front of thighs. Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor. Lower as far as your flexibility allows. You can bend the knees slightly if you need to. Push into the heel to go back to starting position. |
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Lunge - Stand in split stance, feet about 3 feet apart using a chair or rail if needed for balance. Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up. Repeat for all reps and switch legs. |
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| Calf raises - Stand on the floor (or with your heels hanging off a bench or step) and hold onto a bar or wall for balance. Lift up onto your toes as high as you can, squeezing the calves. Lower and repeat. |
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You may also choose to include stability ball exercises in your resistance training regimen. Next >> Stability Ball Exercises and Guidelines Back << Resistance or Weight Training Guidelines This information has been provided by Christopher Kist, HFI, and Renee M Jeffreys, MS, RCEP, who are both Clinical Exercise Physiologists at Cincinnati Children's Hospital Medical Center. Please visit the Cincinnati Children's Hospital Medical Center and the Surgical Weight Loss Program for Teens at Cincinnati Children?s Hospital Medical Center. |
