Morning Program
Neck, Arm, Wrist, Hip, Knee and Ankle Circles
8 circles per body part. Perform 4 circles in one direction and then switch directions. These are intended to be done slowly.
Cardio: Ice Skaters
Stand on your right foot, keeping your chest lifted and your right knee aligned over your mid-foot. Place your hands on your hips. Draw your belly button in toward your spine and squeeze your glutes. Rapidly hop from side to side – from right to left foot – keeping both feet pointed straight ahead. Perform as quickly as can be controlled. 3 sets of 25
Core Strength and Flexibility: the Saw
Sit up with your legs straddled about shoulder width apart. Keep your legs straight with your knees pointed toward the ceiling and your feet flexed. Reach through your heels to engage your leg muscles. Slightly bend your knees in case your hamstrings are too tight to allow you to sit up straight. Reach your arms out to the sides in a "T" with your palms facing down. Relax your shoulders. Rotate your torso to the right and reach your left arm toward your right foot. Engage your abdominals and roll your head and torso forward reaching your left pinkie toward your little toe on your right foot. At the same time, reach your right arm behind you with your palm facing the ceiling. Press your right hip into the ground as your reach forward with your left arm.
Return to the starting position with your weight centered on your sit bones and your arms out to the sides. Rotate your torso to the left and reach your right arm toward your left foot and your left arm behind you. 1 set, 10 reps (5 each side)
Full Body Exercise: Elevated Plank with Leg Lift
Lie face down on the floor. Place your hands under your shoulders with your palms on the ground. Curl your toes under so that the balls of your feet touch the ground. Exhale as you lift yourself by pushing the ground away from you. Continue the push until your arms are locked out in a straight position. At this point, your weight should be supported by your hands and the balls of your feet. Keep your head in alignment with your spine. Squeeze your glutes, relax your shoulders and draw your belly button toward your spine. Raise your right leg so that it is level with your torso. Point and flex your raised foot. At the same time, push through the heel of your stabilizing foot. Stabilize your hips so that you do not lean to one side or another when you lift your leg. 2 sets, 8 reps (point/flex = 1 rep)
Pectoral Stretch
Stand in the middle of a doorway with one foot in front of the other. Bend your elbows 90-degrees and place your forearms on each side of doorway. Shift your weight to your front leg. Lean forward maintaining a neutral spine. Feel the stretch in your chest muscles. Hold 20-30 seconds.
Shoulder Stretch
Bring your right arm across your body. Hold your right arm in place at the elbow joint with your left arm. Feel the stretch in your right shoulder. Hold 20-30 seconds. Switch arms.
Hamstring Stretch
Lie on your back with your legs straight in front of you. Raise your right leg off the floor and grab your right thigh from behind. Slowly straighten your right knee until a stretch is felt in the back of the thigh. Keep your head on the floor and your chin tucked. Hold 20-30 seconds. Switch legs.
Evening Program
Full Body Exercise: Diagonal Wood Chop
Stand with your feet hip width apart, knees slightly bent and feet parallel. Clasp your hands together and keep your elbows fully extended. Draw your belly button in toward your spine and engage your glutes. Keeping your arms together as one unit, swing them low ( knee level or slightly higher) to your left side as you allow your right hip to pivot on your right foot so that you are standing on the ball of your foot. Swing your arms high to your right side as you allow your left hip to pivot on your left foot so that you are standing on the ball of your foot. Switch sides (Lo/Hi=Right/Left) 1 set, 15 reps
Abdominal Exercise: Obliques
Lie on your back with your knees bent and your feet on the ground. Place your left hand at the side of your head, and your right hand on the left side of your midsection. Keeping your knees together as one unit, let them both fall to the right. Make sure you keep your head and chest facing the ceiling. Crunch your chest toward the hip that is facing up. Even though your lower torso is twisted to one side, it is crucial to crunch your upper torso straight up so that your shoulders are facing the ceiling. As you crunch, focus your eyes straight ahead on your left heel. Once you have finished a set, change your body position so that your knees and lower torso are turned to the other side. 2 sets, 12 reps
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Sit down with your back straight and bend your knees, placing the soles of your feet together. Bring your heels as close to your groin as is comfortably possible. Gently push your knees to the floor as far as you can (you may use your hands to assist but do not resist the push with your knees) and then hold them there. This can be hard on the knees so please be careful. Once you have attained this position, keep your knees where they are, and exhale as you bend over, trying to get your chest as close to the floor as possible. Hold 20-30 seconds.
Tiffany Davidson is a personal trainer based in Weston, CT and the owner of Femme Fatale Fitness. Tiffany advises consulting a physician or health care professional before performing any of the exercises described on these pages or beginning any exercise program. The information herein is not intended to be diagnostic or prescriptive.
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