#1 Toe Touching (2 mins total for Exercises 1-4) from Ten Basic Exercises

Ten Basic Exercises

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#1 Toe Touching (2 mins total for Exercises 1-4)

Levels 1-12: Stand up straight, feet shoulderwidth apart, arms over head. Bend forward to touch floor between feet.

Levels 13-24: Same as Levels 1-12, but now touch floor between feet twice.

Levels 25-36: Same as Levels 13-24, but now touch floor outside one foot with both hands, between feet and then outside of other foot.

Levels 37-48: Same as Levels 25-36, but now make each touch twice. 

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#2 Knee Raising (2 mins total for Exercises 1-4)

Levels 1-12: Stand up straight, hands at sides, feet together. Raise left knee as high as possible, grasping knee and shin with hands. Pull leg towards body. Keep back straight throughout. Lower foot to floor. Repeat with right leg.

Levels 13-24: Same as Levels 1-12.

Levels 25-36: Same as Levels 1-12.

Levels 37-48: Same as Levels 1-12.

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#3 Lateral Bending (2 mins total for Exercises 1-4)

Levels 1-12: Stand up straight, feet shoulderwidth apart, hands at sides. Keeping back straight, bend sidewards from waist to left. Slide left hand down leg as far as possible. Return to starting position and bend to right side for count of one.

Levels 13-24: Sames as Levels 1-12, but now slide hand down leg twice.

Levels 25-36: Start with right arm extended over head and bent left at elbow. Slide left hand down leg as far as possible while at same time pressing extended arm to left. Reverse movement for count of one.

Levels 37-48: Same as Levels 25-36, but now press twice each time.

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#4 Arm Circling (2 mins total for Exercises 1-4)

Levels 1-12: Stand up straight, feet shoulderwidth apart, arms at sides. Make large circles with left arm. Do one quarter of count with forward circles and one quarter with backward circles. Repeat with right arm.

Levels 13-24: Same as Levels 1-12, but now use both arms simultaneously.

Levels 25-36: Same as Levels 13-24, but now make windmill action with arms.

Levels 37-48: Start with arms extended sideways at shoulder height but bent inwards at elbows so fingers touch in front of chest. Press elbows backwards and upwards. Return to starting position and fling full-stretched arms outwards, backwards and upwards. Return to starting position.

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#5 Sit-ups (2 minutes)

Levels 1-12: Lie on back, legs straight and together, arms at sides. Raise head and shoulders from floor until you can see your heels. Lower head to floor.

Levels 13-24: Lie on back, legs bent, feet on floor, arms extended over head. Bring arms forward and simultaneously push feet forward to move to sitting position. Touch toes. 

Levels 25-36: Start with legs straight, arms by sides. Slide hands along legs to touch toes while raising trunk to sitting position.

Levels 37-48: Same as Levels 25-36, but start with hands behind head. Move to sitting position.

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#6 Chest and Leg Raises (1 minute)

Levels 1-12: Lie face down, arms along sides, hands under thighs. Raise head, shoulders, and one leg as high as possible from the floor. Lower and repeat raising other right leg. Continue by alternating legs.

Levels 13-24: Same as Levels 1-12, but raise both legs together. Lower and repeat.

Levels 25-36: Same as Levels 13-24 but start with arms stretched sidewards at shoulder level. Raise upper body and both legs as high as possible. Lower and repeat.

Levels 37-48: Same as Levels 25-36 but start with hands behind head. Raise upper body and both legs as high as possible. Lower and repeat.

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#7 Side Leg Raises (1 minute)

Levels 1-12: Lie on side, legs straight, lower arm stretched over head along floor, top arm used for balance. Raise upper leg to as close to perpendicular as possible. Lower to starting position. Each raise counts as one. Do half the count with one leg, roll over and do remainder with other leg.

Levels 13-24: Same as Levels 1-12

Levels 25-36: Same as Levels 1-12

Levels 37-48: Lie on right side, supporting weight on right hand, with right arm straight, and outside of right foot. Use left hand for balance. Raise left leg to as close to horizontal to floor. Lower to starting position. Do one-half of count raising left leg, roll over and do remainder of count raising right leg.

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#8 Push-ups (2 minutes)

Levels 1-12: Lie face down, legs straight and together, hands directly under shoulders. Push body off the floor, keeping hands and knees in contact with floor. Sit back on knees in contact with floor. Sit back on heels. Lower body to floor.

Levels 13-24: Same as Levels 1-12, but now don't sit back on knees and heels.

Levels 25-36: Starting with elbows directly under shoulders with forearms extended to the front, raise body off the floor, keeping only arms, elbows and toes in contact with floor.

Levels 37-48: Same as Levels 25-36, but now keep only hands and toes in contact with floor when fully raised.

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#9 Leg Lifts (1 minute)

Levels 1-12: Lie on back, legs straight and together, arms at sides, palms down. Raise left leg until it is perpendicular to floor. Lower and repeat with right leg.

Levels 13-24: Same as Levels 1-12, but start with arms extended sideways at shoulder level. Raise one leg until it is perpendicular to floor. Lower it across body to touch opposite hand with toes, keeping shoulders touching floor. Return leg to perpendicular and then starting position. Reverse movement for count of one.

Levels 25-36: Same as Levels 13-14, but now raise both legs into a tuck position, then lower first to one side, then to the other, keeping shoulders touching the floor. Raise legs perpendicular to floor.

Levels 37-48: Same as Levels 25-36

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#10 Running in Place (3 minutes)

Levels 1-12: Run in place raising feet at least 4" from floor. Count each time left foot touches floor. After each 50 counts do 10 hops.

Levels 13-24: Same as Levels 1-12, but do 10 stride jumps after every 50 steps.

Levels 25-36: Same as Levels 1-12, but now raise feet 6" from floor and do 10 half-knee bends after every 50 steps.

Levels 37-48: Same as Levels 25-36, but now do 10 half-squat jumps every 50 steps.

Ten Basic Exercises