These are just a few ideas to get you going with your weight loss. Please visit one of our clinics for our full program to help you with your weight loss goals!
Body stabilization is where one holds their body in a specific position for a certain period of time. This sets the foundation for other muscle exercises (strength, cardio, etc.) It also helps our bodies focus on proper postures and techniques. A great example of this is Yoga. The beauty of body stabilization is that you only need your body weight, no equipment necessary. Here are a few exercise ideas for body stabilization:
Push-up position holding body weight with elbows on the ground
Lie on one side, elbow on the ground, push your hips in the air
Squat to a 90 degree angle and hold
Push-Up position and hold
Lying on your back push your hips into the air, bring your heels under your knees
1: Lying face down on the floor rise and hold up your feet and arms at the same time
2: In the kneeling position extend the opposite arm and leg at the same time
Work on your body stabilization exercises twice a week for 10 minutes. For a base minimum, choose 2 upper body, 2 lower body, and 2 core stabilization exercises. Hold those poses for a duration of 15-30 seconds for a total of 3 repetitions. Remember to work your way into this slowly and if you feel any pain, stop.
Upper Body Workout
Start in the push up position - Keeping the back and legs straight, lower your body until there is a 90-degree angle at the elbows, with the upper arms parallel to the floor then push back up. Adjust a wide, close, and normal alignment of your hands during pushups. Have a flat back and keep your chest off the ground. This can be done with your knees resting on the floor for a modified push up. Do 3 sets of 10.
These can be done easily with a chair or bench. Start sitting on the chair or bench. Hands should grip the edge of the seat. Place your legs 2-3 feet in front of the chair. Lift your bottom off the chair so that your hands and feet are supporting all of your weight. Your bottom should be just in front of the chair. Bend your elbows so that your bottom slides down in front of the chair. Go down until you feel a slight stretch in your shoulders then raise your body back up. Do this for 3 sets of 10. Make sure you use a sturdy chair or bench that doesn't flip or move on you.
Take a rope or towel and hold it in your hand slightly wider than shoulder width. Hold the rope tight in front of you. Raise your hands straight up above your head and then lower them behind you. Keep your elbows straight as you go through this stretch. Your hands will slide to the sides to allow your shoulders to rotate and have your hands fall behind your back. Repeat this motion in reverse so that your hands end up in front. Repeat this 10 times.
Take two 3 pound weights or two water bottles each 16 oz full of water. Stand with your feet shoulder width apart and the water bottles in your hands at your side. Raise your hands straight up in front of you and up over your head. Go slow, keep your shoulders down and slowly lower your arms back down to your side. Do this for a set of 10. Next raise your hands out to the side and up above your head. Again keep your arms straight, go slow and slowly lower back down to your side. Do this for a set of 10. Next turn your palms to face forward. Keep your palms and the water bottles facing forward. Thumbs should lead first and raise your hands out to the side and up above your head. Again, do this 10 times.
Stand with you feet shoulder distance apart and your knees slightly bent. Use a 10 pound weight if you have it or if not, try using a 1 gallon milk jug filled with water. Start with the weight in front of your chest around shoulder height. Push up with both hands to extend the weight over your head. Hold your abdomen tight and do not allow your body to sway as this can cause injury to your back and shoulders. Do 3 sets of 10.
Stand with your feet shoulder distance apart and your knees slightly bent. Use a 10 pound weight if you have it or if not, try using a 1 gallon milk jug filled with water. Start with both hands on the handles and it may work best to hook your thumbs in the handles. Extend the weight over your head. Next bend both elbows lowering the weight behind your head. Next extend the weight up and over your head to the starting position. Hold your abdomen tight and do not allow your body to sway as this can cause injury to your back and shoulders. Do 3 sets of 10.
Use 3-5 pound weight for this exercise. If you do not have any weights take a full water bottle in each hand 16-20 oz size. Start by laying on your back preferrably on a bench. Your shoulders should be at 90 degrees reaching up toward the sky. Your hands should be facing each other. Bend your arms slightly and keep them in this position as you lower the weight out to the side toward the floor. Stop when your elbows are level with your shoulders. Move the weight back to the starting position. Do 3 sets of 10.
Stand with your feet shoulder distance apart and your knees slightly bent. Hold 3-5 pound weights in both arms. If you do not have weights you may use a water bottle in each hand. Start with your arms extended in front of your body and the weight resting around waist level. Next bend your arms up so the weight is in front of your collar bones. Lower the weight slowly back to your waist. Do 3 sets of 10.
Stand with your feet shoulder distance apart and your knees slightly bent. Hold 3-5 pound weights in both arms. If you do not have weights you may use a water bottle in each hand. Weight should start down at your side about waist high. Keep your elbows firm at your sides and curl your arms up bringing the weight to in front of your shoulders. Slowly lower back down to your side. Do 3 sets of 10.
Lower Body Workout
Stand with your feet shoulder width apart with your back 12-18 inches away from a smooth wall. Lean back so that your back is against the wall. Slide your back down the wall with both your knees and hips at a 90° angle. Start with 15 seconds in this position. Work your way up by 15 seconds per week to a goal of 2 minutes.
Stand with your feet shoulder distance apart. You can do this with your knees pointing forward or out to the side. Do whatever is more comfortable. The most important thing to remember in doing squats is not to let your knees go in front of your toes. This is difficult to do at first but you will improve with practice. Slowly bend your knees so that your knees and hips are at 90 degrees. Do not go past 90. Slowly raise yourself up to a standing position. Do not let your toes or heels come off the ground at any time during the exercise. Make sure to maintain a big chest and flat back. Do 3 sets of 10.
Find a step or bench about 12-18 inches off the ground. This should be taller then a standard step. Start with your hands on your hips and feet shoulder width apart. Step up with your right leg onto the step. Bring your left foot up, touch your left foot next to your right, then bring your left foot back to the ground. Then bring your right foot back down to the starting position. Your right leg should be active during this whole exercise. Next repeat with the other leg. Do 3 sets of 10, each side.
Stand on the edge of a step and hold onto a railing or wall. Start with the ball of your right foot on the edge of the step and left foot hovering off the ground. Lower yourself down until you feel a slight stretch in your right calf. Next push yourself up onto the ball of your foot and hold for 1 second. Lower down slowly. Repeat this exercise 10 times and increase to a goal of 20 times. Next repeat with your left leg.
Start by standing on your right leg. Your left foot can rest against your right ankle. Your arms are extended to the sides and held at shoulder height. Bend at your waist allowing your left leg to extend back and your right arm to extend back. Move your left hand down to touch your right foot. Return back to standing with your arms extended and your left foot resting against your right ankle. Repeat 10 times each side.
Lie on a cushioned, flat, surface with knees bent at 90 degrees. Your feet should be about 12 inches from your buttocks and shoulder distance apart. Place your finger tips behind your ears (not behind your head as this allows you to pull on your neck). Next raise your trunk up in a smooth motion while curling your elbows to your knees. Next lower down to the floor so that your shoulder blades or upper back touch the floor. Do 2 sets of 20 sit ups with one minute rest in between.
This is taken from yoga practices and is the "rest" position for many of the mantras. Start kneeling on a soft mat or carpet. Place your hands on the floor shoulder distance apart and toes curled under. Push yourself up into an inverted V position. You should be actively pushing through your hands into the floor. Push your hips back and your abdomen toward your thighs. Your feet may come off the ground but push your heels toward the ground as best you can. All parts of your body should be actively engaged in the exercise. Hold this position for 20 seconds, then come down to your knees and rest. Do 2 sets for 20 seconds. Gradually increase to 2 sets for one minute each.
Transition yourself down into the plank position, which is like getting ready to do push-ups. You may have to move your feet forward or backwards to get into a comfortable position. Remember, your shoulders should be just over your hands. Hold this position for 30 seconds or 10 slow deep breaths. Transition yourself back into downward dog for 5 breaths then back into plank for 30 seconds. Repeat this for a total of 3 sets of each.
Lay on your back with your knees bent to 90 degrees. Raise your knees up so that your hips and knees both make right angles. Keep your legs in this position for the whole exercise. Place your finger tips behind your ears. Curl your body up so your shoulder blades are just off the floor a few inches. Lower your body back to the starting position. Repeat 10 times. Do 3 sets with 30 seconds rest between each set.