Introduction
Busy mom? Busy executive? Too tired to work out? These 5 Simple Exercises Will Target All of Your Major Muscles – in 10 Minutes!
Exercise 1- Plank Upper Back
Beginner Plank – What to Do:
1. Start on your belly with your elbows under your shoulders. Press into your forearms, hug your belly toward your spine, and lift your belly and hips off the floor. Keep your knees on the floor.
2. Make sure your head, shoulders, hips and knees form one strong line. This is a great time to squeeze your pelvic floor muscles to help stabilize in the low belly.
3. 30 seconds x 3 repetitions, then progress to 60 seconds x 3 repetitions.
4. Progress to advanced plank
Advanced Plank – What to Do:
1. Once you have mastered this exercise from the knees, press the toes into the floor and lift the knees
away from the floor for full plank.
2. 30 seconds x 3 repetitions
3. Progress to 60 seconds x 3 repetitions
Exercise 2- Push Up
Beginner Push Up – What To Do:
1. Start on your belly with hands slightly wider apart than shoulder width. Bend knees so that shins are off of the floor.
2. Hug your belly toward your spine. Using your arms, push your belly and hips off of the floor.
3. Keeping your head, shoulders and hips in one line, slowly lower your chest towards the ground.
4. While maintaining a straight line, push back up to the starting position.
– 10 repetitions x 2 sets
– Progress to 10 repetitions x 3 sets
– Progress to advanced push-up
Advanced Push Up – What to Do:
1. Start on your belly with hands slightly wider apart than shoulder width. Curl your toes into the floor and lift the knees away from the floor.
2. Start on your belly with hands slightly wider apart than shoulder width. Curl your toes into the floor and lift the knees away from the floor.
3. Hug your belly toward your spine. Using your arms, push your entire body off of the floor.
4. While maintaining a straight line, push back up to the starting position.
– 10 repetitions x 2 sets
– Progress to 10 repetitions x 3 sets
Exercise 3- Standing Rows
Static Holds (Wall Sits) – What To Do:
1. Stand with your back against the wall. Move feet forward, about 1 foot in front of the wall.
2. Pull in the abdominals and slide buttocks down the wall until thighs are parallel with the floor. Do not let thighs drop below knees.
3. Do not let knees extend over your toes. If knees are extended over your toes, move feet forward a few inches.
4. Hold 15 seconds, keeping hands off of thighs (Cross hands at chest or let arms hand down towards floor). Repeat 3 times.
5. Progress by increasing time in 15 second intervals (15 sec, 30 sec, 45 sec, 60 sec). Once you are able to maintain position for 60 seconds x 3 sets, you may move to standing squats.
Exercise 4- Squats
Static Holds (Wall Sits) – What To Do:
1. Stand with your back against the wall. Move feet forward, about 1 foot in front of the wall.
2. Pull in the abdominals and slide buttocks down the wall until thighs are parallel with the floor. Do not let thighs drop below knees.
3. Do not let knees extend over your toes. If knees are extended over your toes, move feet forward a few inches.
4. Hold 15 seconds, keeping hands off of thighs (Cross hands at chest or let arms hand down towards floor). Repeat 3 times.
5. Progress by increasing time in 15 second intervals (15 sec, 30 sec, 45 sec, 60 sec). Once you are able to maintain position for 60 seconds x 3 sets, you may move to standing squats.
Standing Squats – What to Do:
1. Stand with feet shoulder width apart and arms in front of you (this will help you maintain balance). Pull in your abdominals.
2. Bend knees and sit back, as if you were going to sit in a chair. Do not let knees pass in front of your toes.
3. Look straight ahead and keep your chest up. Once thighs are parallel to the floor, rise back into the starting position.
4. Tip: Watch yourself from the side in a mirror to make sure your knees are not passing in front of your toes.
– 10 repetitions x 2 sets
– Progress to 10 repetitions x 3 sets
– Progress to holding each squat for 5 seconds
Exercise 5- Leg Press (Core)
Seated Leg Press – What To Do:
1. Sit upright. Place hands on thighs, keeping elbows straight.
2. Slowly inhale, and then exhale. Pull navel toward spine.
3. At the same time, push the palms of your hands into the top of the thighs
4. Hold for 10 seconds. Continue to breathe in and out during hold
– 10 seconds x 10 repetitions
– Progress to Supine Leg Press
Supine Leg Press – What To Do:
1. Lie on your back with your knees bent and feet on the floor.
2. Maintaining a neutral spine, pull abdominals in and engage core.
3. Raise one knee and then the other, so that the hips and knees are bent 90°.
4. Place the your hands on top of the thighs, keeping elbows straight.
5. Slowly inhale, and then exhale. Pull navel toward spine.
6. At the same time, push the palms of your hands into the top of the thighs.
7. Hold for 10 seconds. Continue to breathe in and out during hold.
– 10 seconds x 10 repetitions
Resources
Renew Physical Therapy New York, NY – Call 877-Renew-PT for Your Free 10 Minute Phone Consultation
Ending Female Pain, A Woman’s Manual – by Isa Herrera – The ultimate self-help-guide for women with pelvic pain
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