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Easy to do Exercises

Pittsburgh Personal Trainer

Standing Calf Raises

Standing Calf Raises is the perfect exercise because it helps with cardio exercises such as running, jogging and biking.

  • This exercise can be done on the edges of stairs, wood blocks, books, etc.

  • Do both legs at the same time to start with then, as you get stronger, do them one leg at a time.

  • Hold a bag in your hand for resistance as you get stronger

  • Stand on the edge of the block with only the balls of your feet on the block.

  • Keeping knees stiff and bending only at the ankles, lower your heels down towards the floor.

  • Go down until you feel a strong stretch in your calves.

  • Reverse the direction without bouncing and push up as high as you can.

  • Do this movement slowly to feel the contraction all the way up.

Standing Rows

  • These are done from a standing position.

  • Loop a towel around a vertical pole or column or another fixed object so that the ends of the towel are pointing towards you and the towel is wrapped around the far side of the pole.

  • Have your feet close up to the pole and lean back gripping on the ends of the towel and keeping your body stiff and straight.

  • Row yourself up with both arms.

  • Keep your back arched and row with your back.

 Abdominal Crunches

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

  • Hold your hands wherever you feel comfortable (on your chest or beside your head – just be sure you don’t pull on your head).

  • The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.

  • To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor.

  • Your anatomy will automatically cause you to follow a crunching pattern.

  • Hold at the top of the movement for a second and squeeze hard.

Bicycles

This exercise warms up the legs, hip muscles and abs.

1. Lie on your back with your arms at your sides and your legs extended straight up,

perpendicular to the floor.

2. Start pedaling your legs, moving them in the same fashion you would if you were

pedaling a bike.

3. Do this for about 60 seconds, stop and lower your legs to the ground.

4. Repeat three times.

Sit-Ups adding a Twist

1. Lie on your back with your arms at your sides and your feet on the ground so that

your knees point at the ceiling.

2. Slow lift your head, neck, shoulders and upper back off the floor, lifting your arms

so your hands touch your knees.

3. Once your entire upper back is off the floor and your finger touch or point

towards your knees, hold the pose for 10 sections.

4. Roll the upper body, then the neck, shoulders and head back onto the floor.

5. Repeat this sit-up 12 to 15 times.

Static Lunge

Stand in split stance and bend both knees, lowering into a lunge while keeping your front knee behind the toe.  Lift back up and repeat before switching sides.  Try doing 5 reps of 15.

Bench Press

Lie on a bench, step or floor, and hold a medium-heavy barbell straight up over your chest. Bend your elbows and lower the weight until elbows are at 90 degrees.  Press back up and repeat.

Deadlifts

Stand with feet hip-width apart, and hold weights in front of your thighs. Tip from the hips and lower weights towards the floor, keeipng your back flat and shoulders back.   Return to start and repeat.

Lateral Raise

Hold light-medium dumbbells and, keeping elbows slightly bent, lift arms out to the sides to shoulder level. Lower and repeat.

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