Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction for the backward arm circles.
Stand with your legs shoulder-width apart. Your arms should be bent at your sides.
Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down.
As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. Swing your arms as if you were jogging.
Start with your hips back, not bending your knees. Keep your back straight, with your neutral spine, and your chest and shoulders up. Keep looking straight ahead at that spot on the wall, engage your core. As you squat down, focus on keeping your knees in line with your feet.
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
Next, lower yourself downward until your chest almost touches the floor as you inhale.
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars.
Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
Repeat the movement for the prescribed amount of repetitions.
Lie on your back on the floor and raise your legs 90 degrees. Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side.
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Keep your body straight at all times, and hold this position as long as possible.
Plie Squat Calf Raises
Stand with your feet spread apart and facing outward. Slowly lower into a standard squat, so your knees are bent at a 90 degree angle.
Slowly raise up onto the balls of your feet, squeezing your calf muscles. Hold and lower to the starting position.
Run forward with short, quick steps, keeping your chest up. Pump your arms and land on the balls of your feet, taking as many steps as possible.
A wall sit is an exercise done to strengthen the quadriceps muscles. It is characterized by the two right angles formed by the body, one at the hips and one at the knees. The person wall sitting places their back against a ball against the wall or just a wall with their feet shoulder width apart and a little ways out from the wall.