SAIT Recreation presents: Exercises you can do at home
By: Tiffany Medeiros
1. Forward Lunge
Stand straight. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg
until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and
knee of forward leg. Repeat by alternating lunge with opposite leg. Keep front knee in line with ankle. DO NOT let your
knee go in front of your toes.
2. Plie Squat
Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and
lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position.
Push through your heels on the way up and clench those bum muscles at the top.
3. Side to Side Push Ups
Place your hands on the floor directly under your shoulders, or slightly wider, with your arms fully extended, body
straight, and toes also on the floor (or knees). Move your right hand out wider and then slowly lower your body until
your chest almost touches the ground and then slowly push yourself back up. Bring your right hand back to your starting
position and repeat with your left hand.
4. Plank
Lie prone (on stomach) on mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on
floor. Raise body upward by straightening body in straight line. Hold position. Hold for 20 seconds, rest for 10 seconds
and repeat. (This exercise can be done from your knees instead of feet, or your hands instead of elbows and forearms)
5. Curtesy Lunge
Start standing with your feet hip width apart, and then, keeping your weight in your left foot, take a big step back with
your right leg, crossing it behind your left leg (as if about to do a 'curtsy'). Slowly bend your knees and lower your body
straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Be sure to keep your
abs drawn in and your back straight.
6. Burpees
Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position,
placing your hands on the floor in front of you. Kick your feet back so that you are in push-up position. Keep your hands
firmly on the ground to support your body. Lower your chest to do a push-up. Bring your chest back up. Kick your feet
back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
7. Tri-cep Dips
Position your hands shoulder-width apart on a secured bench or stable chair.
Slide your butt off the front of the bench with your legs extended out in front of you.
Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure
to keep your back close to the bench.
Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the
starting position. This completes one rep.
Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
8. Spiderman
Same starting position as the plank. Lie prone on mat. Place forearms on mat, elbows under shoulders. Place legs
together with forefeet on floor. Raise body upward by straightening body in straight line. Bending your knee and
bringing it out to the side, step your foot up as far as you can towards your shoulder. Repeat on each leg.
9. Superman/Back Extensions
Lie face down on the floor, legs together and straight, arms straight and extended above your head. Keep your
head/neck in a neutral position. Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your
arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 30 counts.
10. Dead Bugs
Lie flat on your back on a gym mat. Suck in the abdominals and push the lower back into the floor. Raise your legs, arms,
head and shoulders off the floor so they are pointing towards the ceiling. Simultaneously lower the leg and arm on one
side until they are in line with the body. Then simultaneously raise them back again to the start position. Repeat for the
leg and arm on the other side.
This is one repetition.
11. Bending forward one leg balance
Stand straight, toes forward. Kick left leg out straight behind you and bend forward as low as you can without straighten
your right leg. Keep abdominal muscles tight. Slow movement forward and back up again. Repeat with right leg going
behind you.