ObesityHelp

I don't do these - but someone mentioned to me the other day that at her weight (preop) when she gets on the floor (like the last two exercises I posted) she can't get up. Sooooo I thought I'd post some chair exercises.

Folks - no matter what your physical limitations, you CAN exercise, really, its just a matter of find the right routine for YOU. Exercise has so many benefits, even in small amounts - even just getting your heart rate up - you can do that sitting in a recliner or laying in bed (alone.. don't start the comments ;p)

Anywho Check out these chair exercises on about.com!

P.S. the picture shows this chick doing these in an office chair - I'd probably want to try them in something more stable that doesn't recline, wobble or roll, at least at first..

This one is another core exercise, and another one you can do without ANY equipment. It looks easy but can get tough if you do it correctly and can be done in a few different ways with varying degrees of difficulty. It's awesome for your buns!

Bridges!

Beginner:


Lay on your back, arms at your sides (helps with stability, as you get better at these, move your arms straight out over your head so you aren't using them to "help" you lift). Knees bent with your feet about hip width apart. Lift your butt off the floor until your body is a straight line from chest to knees. Hold for a 5 count and drop slowly back to the floor. Repeat. IMPORTANT: to get the most out of this exercise, while you are lifting squeeze those butt muscles together and tighten your abs by trying to pull your belly button towards your back bone. Do a few sets of these and you will feel it in your butt, legs, abs and back...

More advanced:

Sit in a "crab" style, supported by your arms AND legs while you do these:


Even MORE advanced (balance is an issue here):

Add the stability ball under your feet. This engages your hamstrings as well and you'll feel a burn.

Your core muscles are important to EVERY other exercise you do, all cardio, all strength workouts and also important to just living life. A strong core can help with posture, relieve back pain, even improve respiration. You have much less chance of injury while working out or doing anything at all strenuous if your core muscles are in shape!

Yeah I've been slacking in the blog dept. Sorry! Anywho, I'm going to start posting these in here for people who keep asking. Feel the burn :)

I am by no means a fitness expert, nor am I in super great shape, there are SO many here who are better at the workout thing than I... but I get alot of PMs and questions about what I do in my workouts. So I thought I'd share a few of my favorite exercises and if you want some variety you can try them with me :)

A good place to look for exercises to work various parts of your body is about.com, they have lots of workout routines, with pics and video, for all fitness levels and fitness goals.

Anywho - my favorite this week is a core exercise. A strong core helps you with every single other exercise you can do, as well as overall health. Good back, oblique and abdominal muscles can help with back pain, posture, and even respiration. This is one that almost anyone can do, no equipment required! It works your lower back without back strain, and your butt - you'll feel it I promise, even though it looks super-easy.

Supermans

Lay on the floor, on your stomach and stretch your arms out in front of you, feet straight and heels flexed, face towards the floor. You can put a rolled up towel under your waist to support your back and one under your face if you want to, for comfort.

There are two ways to do this, its up to you. First is alternating:

Lift your left arm straight up off the floor, along with your right leg. Squeeze your buns as you do this, keep your feet flexed (toes NOT pointed) and don't forget to breathe! Hold for 5-10 counts (up to you). Return to start. Lift your right arm and left leg, hold for 5-10 counts (you can increase this as you become more comfortable). Return to start. You should pause in between and don't do this fast. It's a slow and controlled kind of movement and hold. I do 40 of these, so its 20 for each side, you can do 10/10 to start or whatever is comfy for you.



Option 2: Non alternating:

From the same start position as above, lift BOTH arms and BOTH legs, making a small curve with your back, and hold for a 20-30 count. Remember to squeeze your butt muscles and keep your feet flexed. Return to start. Wait a beat and do it again.



Pretty easy huh? I was surprised at how much I felt this when I did it.

Have fun :)