Exercise Challenge: Week 4-2022

Lunge (Split Squat)

Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.

This exercise is great for strengthening the muscles of your hip, leg, and core. It also facilitates proper weight shifting and control over balance. Repeat this exercise 8-10 times on each side.


Exercise Challenge: Week 3-2022

The Beast Hold Exercise

Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.

How to do a beast hold: Start on your hands and knees with your toes tucked under and digging down into the ground. The hands should be shoulder width apart, wrists directly underneath the shoulders; while the knees and feet are hip width apart; knees directly underneath the hips. The beast hold starts when you engage your abs, squeeze your glutes and raise your knees a couple inches off the ground. Hold for as many seconds as possible. (Count 3-10 seconds). Rest, repeat as many repetitions as possible.


Exercise Challenge: Week 2-2022

Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.

Stand, with tall posture, facing the back of a chair, holding the back of the chair for balance. • Keep abs tight and slowly raise one leg slightly backward, keeping your knee straight until your foot is 3 to 4 inches off the floor. • Repeat 10 to 12 times with each leg.


Exercise Challenge: Week 1-2022

Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.

1. Start in a push-up position. 2. Lower your torso toward the ground. 3. Push back up and drive one knee toward your chest. Then drive the other knee toward your chest. 4. Repeat #2-#3 for as many repetitions as possible. Be sure to: Keep your body in a straight line and push your chest as far away from your hands as possible. You should feel it: Working your chest, arms, and torso.


Seated Leg Extension

This is an effective exercise to strengthen the leg muscles on the front (anterior) of the leg.

Sit toward the front of your chair with knees bent and feet flat, holding on to the sides for balance.

Keeping your left foot planted and upper body still, straighten your right knee until your leg is parallel with the floor. Hold for 2 counts, making sure the front of your thigh is engaged, and then lower it back to the floor. Do 5 reps on the right, then repeat on the left.


Seated Side Bend Exercise

This is a great exercise to stretch and strengthen your core oblique muscles.

Sit tall in a chair with your feet flat on the floor. Let your arms hang down on both sides of your body.

From here, gently bend to the right from your waist, extending your right hand toward the floor, as far as is comfortable. Return to the starting position. Repeat on the opposite side. That’s 1 rep. Continue alternating for 5 reps total.

Cautionary note: If you have osteoporosis, twisting and bending moves may not be right for you. Talk to your doctor about safe exercise.


Quadruped Torso Rotation Exercise

This spinal rotation exercise and stretch will wake up the muscles in your obliques and upper back.

Start on all fours with your hands below your shoulders and your knees below your hips. Place your right hand behind your head and then rotate your torso to point your right elbow toward the ceiling, as far as is comfortable. Pause, then slowly lower back down, pointing your right elbow to the floor.
Do 5 reps, then repeat on the other side.

Cautionary note: If you have osteoporosis, twisting and bending moves may not be right for you. Talk to your doctor about safe exercise.


Cat-Cow Exercise

Your low back and spine will really appreciate the nearly theraputic results of performing this exercise on a daily basis.

Start on all fours with your hands below your shoulders and your knees below your hips. Slowly round your back up toward the ceiling (like a cat) while tucking your chin toward your tailbone. Then reverse the movement by arching your back (think about a cow) while lifting your hips and head.
That’s 1 rep. Do 8 to 10 reps total.

Cautionary note: This move may not be recommended if you have osteoporosis.


Glute Bridge Exercise

Another beneficial strengthening exercise for the lower back and glutes.

Lie on your back with knees bent. Place your feet flat on the floor about hip-width apart (heels should be a few inches away from your buttocks). Press your arms into the floor for support and brace your core to minimize the arch in your lower back.

From here, push through your heels and squeeze your glutes to lift your hips up until your body forms a straight line from your knees to your shoulders. As you get stronger, focus on getting your shins as close to vertical as you comfortably can at the top of the movement. Pause, then slowly lower your hips to return to starting position. Do 8 to 10 reps total.


Lying Pelvic Tilt Exercise

A simple exercise which eases tight or sore low back muscles. Perform multiple times throughout the day as needed.

Lie on your back with your knees bent and feet flat on the floor.

Flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis up slightly. Hold your lower back to the floor for up to 10 seconds, then release. That’s 1 rep. Do 8 to 10 reps total.