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Beginner Exercises (Group I)

Begin with this set of simple full-body exercises until you feel comfortable advancing to the Group II exercises. Have questions about these exercises? Feel free to ask our fitness experts…
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Back

Sitting in a chair, squeeze your shoulder blades together and hold for 5 seconds. Release. Repeat 10 times.

Chest

Standing approximately two feet from a wall, push your weight into the wall, slightly bending at the elbows and hold for 5 seconds. Release. Repeat 10 times.

Triceps

Sitting in a chair, straighten your arms as much as you can and hold that position for 5 seconds. Your arms will remain at your sides. You will feel your muscles working in the back of your arms. Release. Repeat 10 times.

Biceps

Sitting in a chair, make fists and bend your arms as tightly as you can. Keep your elbows at your sides. Hold for 5 seconds and then release. Repeat 10 times.

Shoulders

Sitting in a chair that supports your back, straighten your arms at your sides. Raise your arms out to your sides about 6-12”. Hold this position for 5 seconds, and then release. Repeat 10 times.

Core Strength


Abdominal: 
Sit tall in a chair. Imagine your belly button moving back toward your spine as you slightly bend above the waist. You should feel tightness in your abdominal muscles. Hold this position for 5 seconds, and then release. Repeat 10 times.
Rotational:
Sitting tall in a chair, cross your arms over your chest. Twist to one side slightly bending your torso, imagining that your shoulder is coming closer to your knee and hold for 5 seconds. Then, twist to the other side and hold for 5 seconds. Repeat 10 times on each side.
Lower Back:
Sit tall in a chair, focusing on perfect posture. Extend your spine as far as you can. Hold this position for 5 seconds and then rest. Repeat 10 times.

Quads

Sitting tall in a chair, extend your leg out in front of you so that your knee becomes straighter. Hold your position for 5 seconds when you feel tension on the front part of your thigh. Release and repeat 10 times. Then switch to the opposite leg.

Hamstrings

Standing about a foot from the kitchen counter, brace yourself against the edge with your hands. Keeping your knee straight, raise your leg behind you about 6-12”. You will feel tension in the back of your legs, and may feel it all the way up into your lower back. Hold that position for 5 seconds and then rest. Repeat 10 times, and then switch legs.
 
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