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Beginner Exercises (Group II)

These exercises build on the progress from Group I and add a slight amount of resistance to build stronger muscles and strengthen the inner core.Have questions about these exercises? Feel free to ask our fitness experts…
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Back

Sitting in a chair and keeping your arms bent at the elbow slightly, lift your arms behind you as high as you can while maintaining perfect posture, and squeeze your shoulder blades together for 5 seconds. Release and let your arms drop back to your sides. Repeat 10-15 times.

Chest

Standing approximately three feet from a wall, push your weight into the wall, bending at the elbows and hold for 5 seconds. Add extra resistance by moving futher from the wall. Release. Repeat 10 times.

Triceps

Sitting in a chair, straighten your arms as much as you can and then slightly extend your arms behind your body. This will add some extra resistance. Hold that position for 5 seconds. Release. Repeat 10 times.

Biceps

Sitting in a chair that supports your back, hold your arms out in front of you, about a 45 degree angle from your body, with palms facing up. Slowly curl your arms in toward your chest by bending at the elbow and 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 directly out to your sides about 12-18”. 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 bend over as far as you can without losing that tension in your abdominal muscles. Hold this position for 10 seconds, and then release. Repeat 10 times.Rotational: Sitting tall in a chair, cross your arms over your chest. Twist to one side and hold for 5 seconds. When twisting, focus on bringing your elbow to your opposite knee as far as you can, without losing that tension in your abdominal muscles. 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. While in this position, bend forward slightly, maintaining the tension on your lower back and abdominals, and squeeze your shoulder blades together. Hold this position for 5 seconds and then rest. Repeat 10 times.

Quads

In a standing position, brace yourself against the kitchen counter. Extend one leg out in front of you as high as you can, without putting pressure on your back, keeping your knee straight. 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 12-18”. Remember, it is important to keep your back straight. Hold that position for 5 seconds and then rest. Repeat 10 times, and then switch legs.
 
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