Morning program

• Wrist Flexion and Extension

Gently bend your wrist forward and backward. Hold 5 seconds. 3 sets of 8 each wrist.

• Wrist Stretch

With your left hand, help to bend your right wrist down by pressing the back of your right hand (your right arm should be stretched out in front of you) and holding it down for 15 to 20 seconds. Next, stretch your right hand back by pressing the fingers in a backward direction and holding it for 15 to 20 seconds. Switch hands. 2 sets of 10 each wrist.

• Upper Body Strength Exercise: Push-ups

**Perform as many as can be done with optimum form and full range of motion. Do these every other day for two weeks and your strength will improve**

Lie face down on the floor. Place your hands under your shoulders with your palms on the ground. Curl your toes upward (towards your head) 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. Inhale as you lower your torso toward the ground until your elbows form a 90-degree angle. Keep your head in alignment with your spine.

During your push-up, try to imagine a straight line from your shoulder blades to your knees. Squeezing your glutes can help maintain proper form as it minimizes the likelihood of arching your back.

If a full body push up is too hard, get started by performing the push-up on your knees, keeping your toes on the ground.

• Pectoral Stretch

Stand in the middle of a doorway with one foot in front of the other. Bend your elbows 90 degrees and place forearms on each side of doorway. Shift weight to front leg. Lean forward maintaining a neutral spine. Feel stretch in chest muscles. Hold 20-30 seconds.

• Shoulder stretch

Bring right arm across body. Hold arm in place at elbow joint with left arm. Feel stretch in shoulder. Hold 20-30 seconds. Switch arms.

• Triceps stretch

Bring right arm up above your head. Bend elbow so right hand reaches down toward opposite shoulder blade. Grab elbow lightly with left hand. Feel stretch in triceps. Hold 20-30 seconds. Switch arms.

Evening Program: Glute and Thigh Exercises

• Side lift with Passé

Lie on your side and line up your ears, shoulders, hips, knees and ankles. Stretch your bottom arm above your head and rest your head on it. Rest your front hand firmly, palm down, in front of your chest. Move your legs slightly forward of your hips. This will help your balance and protect your lower back. Rotate your legs out slightly from the hips, knees facing away from each other. Keep your body square, shoulder over shoulder and hip over hip. Your shoulders and hips should be in a straight line with your knees and ankles slightly forward. Draw your belly button in toward your spine. Bend your top leg, bringing the knee up toward the ceiling. Try to touch your pointed foot to the inside of your bottom knee and then straighten your leg up toward the ceiling. Bring your leg back down and bring the inner thighs together.

Perform 4 reps and then reverse direction as follows:

From the starting position, kick your top leg straight up to the ceiling. Bend your knee, trying to touch your pointed foot to the inside of your bottom knee. Straighten your top leg and bring the inner thighs together.

Perform 4 reps and switch sides. 1 set, 8 reps each side.

• Butt Blaster

Lie on your side and line up your ears, shoulders, hips, knees and ankles. Stretch your bottom arm above your head and rest your head on it. Rest your front hand firmly, palm down, in front of your chest. Keep your body square, shoulder over shoulder and hip over hip. Fold your knees and hips at 90-degree angles and then straighten your top leg so that it is at a 90-degree angle from your body. Flex your top foot.

Think of reaching your heel away from you as you lift and lower your top leg, making small pulsing movements. Emphasize the “up” direction of the movement for 8 pulses.

Still reaching your heel away from you, make small circles with your heel. Circle 8 times in one direction and 8 times in the opposite direction. Switch sides. 1 set: 8 pulses and then the 16 circles on each side.

• Pretzel Stretch

Sit with your legs extended in front of you and your knees pointed toward the ceiling. Draw your belly button to your spine, keep your chin tucked and sit up tall. Bend your right knee and place your right foot on the floor outside of your left knee. Turn your torso in the direction of your bent knee (in this case, toward the left). Rest the palm of your left arm firmly on the floor behind you for support. Extend your right arm in front of you with your palm facing in the direction of your bent knee. Place your right elbow to the outside of your right knee. Turn your torso further around by gently pushing the side of your knee with your elbow. Maintain good posture and keep the back of your head aligned with your spine. Hold for 20-30 seconds. Switch sides.

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.

Have a fitness question for Tiffany? Click here

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