Easing into exercise: the stick-with-it plan for a trim, healthy body and a lifetime of energy - healthier you

Natural Health, Jan, 2004 by Linda Shelton

If you're ready to turn good intentions into action, this program will guide you into exercise so gradually that by the time the fourth week rolls around, you won't be able to resist moving your body regularly. The key to staying the course is consistency over time. By including a few moves every day, you'll develop a lasting exercise habit without burning out. Before the end of the first month, you should see more tone and definition to your muscles, enjoy renewed strength and energy, and feel more, positive about your efforts and your body.

Our easy-to-follow moves and add-on schedule eliminates the intimidation factor; by doing the more challenging variations, you'll beat back boredom and breeze past plateaus. And what can keep you more motivated than results?

CRADLE LUNGE (lower body)

1a. Stand in a staggered lunge, with left foot forward, legs hip-width apart, knees slightly bent and right heel lifted. Hold a non-weighted ball in front of you with your left hand on top and your right hand on the bottom, palm up. Squeeze your shoulder blades down and together, contract your abdominals and keep your chest lifted.

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1b. Bend both knees, keeping the left knee and ankle aligned as you bend both elbows to bring the ball back toward your right hip. Straighten your legs, extending your arms in front of you. Repeat for reps, then switch legs.

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To progress: [1] Do the same move using a weighted ball (2 to 6 pounds).

Strengthens buttocks, hamstrings, quadriceps, calves; also works middle back, shoulders, biceps.

PLIE BALL TOSS (lower body)

2a. Standing with your feet slightly wider than hip width, rotate your hips out, keeping the knees and feet aligned. Hold a ball in both hands, arms hanging in front of your thighs. Contract your abs so your spine is in a neutral position, chest lifted and shoulders relaxed. Bend your knees, lowering your hips toward the floor.

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2b. Straighten your legs, bringing your arms overhead, and toss the ball in the air. Catch it, then bend your knees immediately and repeat.

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To progress: [1] Do the same move using a weighted ball (2 to 4 pounds); [2] hold one 8- to 10-pound dumbbell horizontally in both hands and lift overhead (no tossing).

Strengthens quadriceps, hamstrings, buttocks; also works arms, shoulders, back, chest.

BOTTLE REACH (lower body)

3a. Place a 1-liter water bottle (the more filled, the heavier it is) in front of your left foot. Stand with your weight balanced on your left leg, with just the ball of your right foot on the floor. Keep your right hand on your hip.

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3b. With your chest lifted and abs pulled in, hinge forward from your hips, bending your left knee to lift your right leg up and behind you to hip height, keeping your torso parallel to the floor. Touch the bottle with your left hand, then stand back up and repeat. Do the reps, then switch legs.

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To progress: [1] Do the same move, but pick up the bottle and bring it to your chest as you stand up, bending your right knee to hip height (Figure 3c), then return to the starting position and repeat; [2] do the complete move through Figure 3c, using an 8- to 10-pound dumbbell.

Strengthens quadriceps, buttocks, hamstrings; also works back, shoulders, biceps, spine extensors, abdominals.

FIGURE 8 (upper body)

4a. Standing with feet wider than hip width, knees and toes turned out, hold a non-weighted ball in front of you, elbows bent and close to your sides. Shift your legs side to side as you start to "draw" a sideways figure 8 by bringing the ball down toward your right hip.

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4b. Lift the ball up toward your right shoulder, down to your left hip, up to your left shoulder, and then back down to your right hip. Repeat for reps, then reverse the direction.

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To progress: [1] Do the same move using a weighted ball (2 to 6 pounds).

Strengthens back, shoulders, biceps, triceps.

TRI-DIPS (upper body)

5a. Sit on the edge of a sturdy chair with your knees bent and aligned over your ankles, and your fingers facing forward on the chair edge at your hips. Keep your arms straight, but not locked. With your chest lifted and abs contracted, lift your hips off the chair so you're supported by your arms.

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5b. Keeping your back straight, bend your elbows and lower your hips toward the floor until the elbows align with the shoulders. Press up to starting position and repeat.

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To progress: [1] Do the same exercise with legs extended, balancing on your heels (Figure 5c, page 64); [2] do the same exercise with a weighted ball in your lap.

Strengthens triceps.

WALL PUSH-OFF (upper body)

6a. Stand with arms extended, fingers a few inches from a wall, with feet slightly wider than hip width. Contract your abs so your spine is in a neutral position, shoulders blades drawn down and chest lifted.

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6b. Maintaining torso alignment, bring your hands to the wall, moving your chest forward and bending the elbows until they align with the shoulders.