Tag: beginner

Categories
Exercises

Floor Press

Exercise Classification: Beginner

Description:
Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.

Categories
Exercises

Child’s Pose to Cat/Cow

Exercise Classification: Beginner

Categories
Exercises

Child’s Pose with Thoracic Rotation

Exercise Classification: Beginner

Description:
Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your arms forward flush with the ground in front of you.

From there lift one arm and twist your upper body towards to sky towards the lifted arm. Repeat on the other side.

Categories
Aerobics

Half Kneeling Thoracic (Mid-Back) Rotation

Half Kneeling Thoracic (Mid-Back) Rotation (Exercise Classification: Beginner)

Equipment: none

  • Start in a half kneeling position with one knee on the ground and other foot on the ground (see video) and arms straight out in front of you.
  • Take a breath in through your nose then as you slowly and gently exhale, reach one arm behind you while twisting in your mid-back as far as you can (a) without pain and (b) without your pelvis moving. Imagine headlights on your hips bones…they should stay shining forwards the entire time.
  • Return to your starting position and go the other direction.
  • Good for: mid-back flexibility, balance, trunk control
Categories
Aerobics

Standing Rotation with Band

Difficulty: Beginner

Standing Rotation with band Original

  • In a standing position with feet shoulder-width apart, place the end of the band under your left foot and grasp the end in your right hand. Step slightly forward with your right foot.
  • With your arm holding the band, raise your right arm out in front of you pulling the band as you slowly twist your body to your right side, raising the band overhead and to your side as you twist.
  • Slowly return to the start position and repeat for 10-12 repetitions.
  • Switch band to opposite foot and hand and repeat for 10-12 reps.

Modifications

You can increase or decrease the difficulty of this exercise by shortening or lengthening the distance of the band between your foot and hand.

Categories
Exercises

Door Pulldown with Band

Exercise Classification: Beginner

Categories
Aerobics Exercises

Bird Dogs Arms Only

Bird Dogs arms only (Exercise Classification: Beginner)

The following exercise effectively build cardiovascular and muscles strength, and you can build a routine of a circuit by doing one set of each exercise for 10-12 reps, building slowly to five or more sets.

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform you exercises on supportive flooring with plenty of room to move.
  • Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
  • Don’t push to the point of exhaustion­–take a rest if you start to feel out of breath or overheated.
  • As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.

Instructions:

  • Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
  • Make sure your spine is in a neutral position. You do not want to have your back sagging or arching.
  • Lift right arm until it parallel to the floor without any tilting at the shoulders- both shoulders should stay parallel to the floor.
  • Gently lower arm back to your starting position and repeat with the other arm.

© WKU {2022} All rights reserved.

Categories
Aerobics Exercises

Step Ups

Exercise Classification: Beginner

The following exercise effectively build cardiovascular and muscles strength, and you can build a routine of a circuit by doing one set of each exercise for 10-12 reps, building slowly to five or more sets.

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform you exercises on supportive flooring with plenty of room to move.
  • Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
  • Don’t push to the point of exhaustion­–take a rest if you start to feel out of breath or overheated.
  • As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.

Instructions:

You may use a stairway for this exercise or an exercise step.

  • Start in a standing position just behind the step.
  • Raise up onto the step with one leg as you pump your arms.
  • Return to start position.
  • Switch to the opposite leg and raise up.
  • You may increase the intensity of this exercise by stepping both legs onto the step and stepping back down.
  • If you have trouble seeing your feet as your belly grows just march in place instead of using a step. You can increase the intensity of marching in place by using hand weights.

© WKU {2022} All rights reserved.

Categories
Aerobics Exercises

Side Steps

Exercise Classification: Beginner

The following exercise helps strengthen muscles and the cardiovascular system. Start with one set for 10 reps(that is, do the exercise 10 times in a row). You can build up slowly to 4 or more sets. You can also combine this exercise with other exercises in the app to create a workout that will challenge the entire body!

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform you exercises on supportive flooring with plenty of room to move.
  • Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
  • Don’t push to the point of exhaustion­–take a rest if you start to feel out of breath or overheated.
  • As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.

Instructions:

This exercise works your thighs and also improves balance.

  • Start with your feet shoulder width apart and knees slightly bent.
  • Lean forward a few inches and clasp your hands in front of you.
  • Sidestep by pushing off and crab stepping to the side for five to ten steps.
  • Switch direction for five to ten steps.

© WKU {2022} All rights reserved.

Categories
Aerobics Exercises

Bottom Kicks

Exercise Classification: Beginner

The following exercise effectively build cardiovascular and muscles strength, and you can build a routine of a circuit by doing one set of each exercise for 10-12 reps, building slowly to five or more sets.

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform you exercises on supportive flooring with plenty of room to move.
  • Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
  • Don’t push to the point of exhaustion­–take a rest if you start to feel out of breath or overheated.
  • As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.

Instructions:

  • Stand with your feet shoulder width apart and arms extended in front of your body.
  • Lift one foot behind you towards your gluts (bottom) and quickly switch to your other foot.
  • Try to maintain a rapid pace as you switch legs.
  • You can increase the intensity by pumping your arms as you lift each foot or by using hand weights.

© WKU {2022} All rights reserved.