Before starting any new exercise program make sure you have clearance from your doctor. If these exercises are too strenuous, modify them by cutting the time in half. In the back bridge put your feet on the ground instead of using a bench.
Start by warming for 3 to 5 minutes with an easy exercise (jump rope, jog, bike or jumping jacks)
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| Front Bridge - Hold steady for 20 seconds try to make body as straight as possible. |
Take 30 second recovery
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| Back Bridge - Using a small stool or chair raise body of the ground for 20 seconds. If this is too difficult with feet on the ground and knees bent lift lower back off of the ground. |
Take 30 second recovery
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| Side Bridge - Lie on side with forearm and elbow underneath you. Hold for 20 seconds - rest for 30 seconds and then repeat on the other side. |
Take 30 second recovery
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| Single Leg Front Bridge - Same as the first exercise now bring one leg off of the ground for 20 seconds. - rest for 30 seconds then do the other side. |
Take 30 second recovery
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| Oblique Sit Up - With bent knees and hands on chest, sit up and bring opposite elbow to the opposite knee. Do this exercise for 20 seconds. |
Take 30 second recovery
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| Alternate Toe Touches - The key is to touch opposite hand to top of opposite foot bringing shoulders off of the ground. Do for 20 seconds. |
Take 30 second recovery
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| Back Crunch - With hands on the side of the head bridge off of the ground and then relax. Do this for 20 seconds. |
Take 30 second recovery
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| Push Up with Feet Elevated - Using a small stool or bench. Do Push Ups for 20 seconds. |
Take 30 second recovery
Finish with an easy cool down jog, bike or jump rope for 3 to 5 minutes. Then stretch thoroughly. Do this circuit once every three days for three weeks. At the end of three weeks add a second set.
Do this once and email how it went: KGrace@ChabotCollege.edu
