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Core Excercises


Beginners


Back Extension
Banana
Bridge-Ups
Crunches
Crunches with Ball
Crunches with Twist
Dolphin Pose
Dumbbell Side Bends
Hip Flexor
Low Mount Hip Flexor with Band
Modified Pendulum with Medicine Ball
Modified Plank
Modified Side Plank
Reverse Crunch
Seated Twist with Medicine Ball
Side Plank on Ball
Standing Side Bend with Towel
Superman
Swimming





Advanced






Airplane Pose
Back Extension with Ball
Balancing Seated Twist with Medicine Ball
Bicycle Crunches
Clamshell Crunch with Ball
Dumbbell Crunches
Elbow to Knee Crunch
Hip Flexor & Extension
Jackknife with Ball
Kneeling Rollout with Ball
Leg Lifts with Ball
Low Mount Crunches with Band
Low Mount Double Crunches with Band
Low Mount Reverse Crunches with Band
Lying Straight Leg Raises
Pendulum
Pendulum with Ball
Plank
Reverse Crunch with Ball
Seated Knee Lifts with Chair
Side Plank
Slow Swimming on Ball
T Stand
Wheelbarrow Walk with Ball

Lower Body Excercises

Beginners

Bridges
Calf Raises with Chair
Calf Raises with Wall
Calf Rocking with Chair
Calf Rocking with Dumbbells
Dumbbell Squats
Forward Lunges
Lateral Lunges
Low Mount Abduction with Band
Low Mount Adduction with Band
Low Mount Leg Curls with Band
Lying Abduction
Lying Abduction with Band
Lying Adduction
Lying Hamstring Curls with Ball
Lying Leg Curls
Lying Single-Leg Raises
Modified Lunges
Seated Leg Extensions
Seated Leg Extensions with Band
Single Leg Squats with Chair
Skater Squats
Squats
Standing Abduction
Standing Adduction
Step-Ups
Wall Squats
Wall Squats with Ball
Wide Leg Squats with Dumbbell

Advanced

Bridges on Ball
Calf Raises on Step
Dumbbell Squat with Calf Raise and Overhead Press
Forward Lunge with Dumbbell Press
Forward Lunges with Dumbbells
Genie Sit
Hamstring Flexion with Ball
Lateral Lunges with Overhead Dumbbell Press
Lunge & Twist with Medicine Ball
Lunges with Step
Lying 45-Degree Abduction with Band
Lying Double Leg Raises
Runner's Lunges
Single Leg Bridge-Ups
Single Leg Calf Raises at Wall
Single Leg Calf Raises on Step
Single Leg Dumbbell Squats with Ball
Single Leg Hamstring Flexion with Ball
Single Leg Lateral Squat with Ball
Single Leg Squat & Bend
Single Leg Squats with Ball
Single Leg Squats with Toe Touch
Squats with Medicine Ball
Walking Lunges
Wall Squats with Dumbbells & Ball
Wide Leg Wall Sit with Calf Raises

Stretching during Pregnancy



The Basics



This set of full body stretches can be used whether you are just starting out or are more experienced. It will prepare you for just about any workout or physical activity. The stretches themselves are basic and easy to follow. Remember to warm up first and never stretch to the point of pain. Know your body’s limits. Hold each stretch for 15-30 seconds, repeating two or three times, depending on how you feel.


Neck Stretch: Keep torso upright, shoulders down and back, and spine neutral.With your left hand, gently grasp the left side of your head while reaching your opposite hand behind your back. Tilt head down towards shoulder until a gentle stretch is felt.


Biceps and Shoulder Stretch: Begin this stretch in a standing position with your feet approximately shoulder width apart. Clasp your hands together behind your back. Roll your chest out and raise your arms up towards the ceiling.


Triceps Stretch: Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Extend one arm overhead. Bend the extended arm so that you are reaching down the center of your back with the palm of your hand. Hold that arm down at the elbow with your opposite hand.


Chest Stretch (Corner Stretch): Stand in the corner of a room, facing the walls, feet planted about 2-3 feet away from the corner. With feet flat and legs straight, place on palm on each wall, wrists in line with your shoulders. Bending at the elbows, lower your body toward the corner, elbows pointing backward.


Back Stretch (Angry Cat Stretch): Begin on your hands and knees on a soft surface. Your knees should be directly below the hips, hands directly under the shoulders, head and spine in a neutral position. Inhale and tuck your chin into your chest, drawing your lower abdomen in towards the spine as you round your back.


Hamstring Stretch:Begin by standing upright, facing the seat of a low chair, stool, or step. Carefully place the heel of your right foot onto the chair (using a wall or another object for balance, if necessary). Keep your back leg slightly bent and abs tight to help with balance. Keeping torso straight, bend over from the waist, lowering your upper body towards your extended leg.


Quadriceps Stretch:Begin standing next to a sturdy chair or wall. Feet and legs should be together, abs pulled in. Place your right hand onto the chair or wall for balance. Grasp your left ankle or foot with your left hand. Keeping back flat and thighs together, gently pull your left heel toward your left buttock until you feel a stretch in the front of your thigh.


Hip Flexor Stretch:Begin with both knees on the floor, and body upright. Use the floor or a low piece of furniture for balance (if necessary) and place your right foot in front of you, flat on the floor, knee bent. Your right knee should be directly over your right ankle, and your spine should be upright. Place your hands on your front thigh or on your hips. Keeping your torso upright, deepen the bend in your right knee (the knee may move in line with the toe at this point), and lean your hips forward.


Lower Back Stretch (Child’s Pose):Begin on hands and knees with hands directly below shoulders, palms flat, and knees directly below hips. Slowly extend arms out in front of you as your lower your buttocks towards your heels. Allow your head and arms to settle toward the mat, keeping shoulders pulled down away from your ears. Lengthen through the spine as you push your torso back.


Full Body Stretch (Downward Dog):Begin on your hands and knees, keeping hands directly underneath shoulders and knees underneath hips. Slowly straighten the knees as you lift your hips upward and lower your heels to the ground. Breathe steady as your lengthen through the spine and pull your shoulders down away from your ears. If your flexibility allows, lengthen through the arms and lower your chest, shifting your weight back into your heels.




Benefits of Stretching
Safety Tips
Injury Prevention
The Basics
Quick & Easy
DeskBound
Standing & Walking
A Challenge!

Upper Body


Beginners

Alternating Dumbbell Biceps Curls
Bench Press with Barbell
Biceps Curls with Band
Boxer
Chest Press with Band
Dumbbell Chest Press
Dumbbell Flys
Dumbbell Hammer Curls
Dumbbell Lateral Raises
Dumbbell Pullovers
Dumbbell Reverse Flys Seated on Ball
Dumbbell Shrugs
Dumbbell Triceps Kick Backs
Dumbbell Wrist Curls
Isometric Biceps Hold with Towel
Isometric Shoulder Hold with Towel
Low Mount Reverse Flys with Band
Low Mount Seated Rows with Band
Lying Dumbbell Triceps Extensions
Lying Triceps Lifts
Modified Pushups
One-Arm Dumbbell Rows
One-Arm Dumbbell Rows with Ball
Pushups
Pushups on Ball at Hips
Seated Dumbbell Concentration Curls
Seated Dumbbell Rows
Seated Dumbbell Shoulder Press
Seated Dumbbell Triceps Extensions
Triceps Dips with Bent Knees
Wall Pushups

Advanced

Barbell Triceps Extensions on Ball
Chest Flys on Ball
Close-Arm Wall Pushups
Decline Pushups
Dumbbell Chest Flys on Ball
Dumbbell Chest Press on Ball
Dumbbell Reverse Flys Lying on Ball
Dumbbell Shoulder Press on Ball
Dumbbell Triceps Extensions on Ball
Incline Pushups
Lying Row & Rotation on Ball
One-Arm Side Pushups
Pushups on Ball at Legs
Reverse Plank
Triceps Dips with Straight Legs
Two-Part Pushups
Wall Sit with Dumbbell Biceps Curls
Wall Sit with Lateral Dumbbell Raises