YOUR FAMILY FITNESS GUIDE

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Here are some exercises that you can do with your entire family. *Always consult your physician before starting any new exercise program.

Thigh (or Quadriceps) Stretch Holding a chair for balance, grab your right foot with your right hand and pull it toward your bottom. Keep your knees close to each other and avoid twisting your knee. Hold the stretch for 30 seconds, then repeat on the other side.

Calf Lift Stand with your feet together with your heels and toes touching. Put your hand on a wall or chair if you need help to balance. Keep your knees straight and lift your heels off the floor. Hold this position for a few seconds then return your heels to the floor. Repeat this 10 – 20 times.

Crunch Lie on your back with your knees bent, feet flat on

the floor close to each other, and your arms extended toward the ceiling. Curl up and forward so your head and shoulders come off the floor reaching your arms toward the ceiling. Protect your neck by keeping your gaze on the ceiling and not on your knees. Slowly return to the starting position. Repeat this 10 – 20 times.

Seated Hamstring Stretch Sit with your legs extended and

your heels and toes touching. Reach toward your toes until you feel the stretch in the back of your legs. Hold for 30 seconds. Not everyone will reach their toes. The more you do this exercise, the farther you’ll be able to reach.

Push-Ups Lay on the floor on your stomach with your hands on the floor

near your shoulders. Push into your hands to lift your body off the floor until your arms are fully extended. This is the starting position. Bend your arms to lower your body until your elbows are at a 90-degree angle. Push into your hands to return to the starting position. Keep your body in a straight line the whole time; avoid lifting or sagging your hips. Repeat 8 – 12 times.

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Triceps Dip Place a sturdy chair against a

wall. Stand with your back to the chair and grasp the front edge with both hands slightly wider than your shoulders. Walk your feet forward a few steps and hold this position with the weight on your hands and heels. Keeping the weight on your heels, slowly lower your body by bending at the elbows. The elbows should point behind you, not out to the sides. Press into your hands to return to the starting position. To make this exercise easier, start with the feet closer to the body and the knees bent while keeping the weight on the heels.

Superman Back Extension Lie on your belly with your arms and legs extended. Keeping your legs and arms straight, engage your lower back to lift your shoulders and knees off the floor. Hold for 3 seconds, then return to the starting position. Protect your neck by looking at the floor between your elbows during the exercise. Repeat 8 – 12 times.

Torso Twist Sit with your legs crossed and your back tall and straight. While keeping the back tall, twist to your left until you feel a stretch along your spine and neck. Hold for 30 seconds. Repeat on the right side.

Wall Squat Stand with your back and head against a sturdy wall and your feet 12 – 18 inches from the wall. Pressing your back into the wall, lower your body until you are in a seated position. Hold this position for 10 – 60 seconds.

PlankLie on the floor, elbows under your shoulders, forearms flat on the floor, and feet together. Raise your body in a straight line off the floor with the weight on your forearms and toes. Hold this position for 10 – 60 seconds. Avoid allowing your hips to rise or dip.

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