Exercise #4: Reach for the Stars

This move is great for improving posture, strengthening upper back and shoulders. To begin, stand with your back and heels against a wall. Bring your elbows up level with your shoulders and hands up against the wall. Keep the backs of hands in contact with the wall as you “reach for the stars”. If this is too challenging, try one arm at a time or step your heels slightly away from the wall. Start with 10 in a row and work up to 15. (These are way harder than they look!!)

Exercise #3: Push-ups

Pushups are great for strengthening your upper body and core. If you can’t do a push-up you’re not alone. Fortunately there are many ways to do a pushup.

Here’s a progression from easiest to hardest:

1. Wall Push-ups: hands on wall, feet 2-3 feet from wall.
2. Counter-top push-ups: hands on edge of counter; feet far enough away that you are in a straight line from your head to your heels.
3. Couch or Bed push-ups: hands on edge of couch or bed
4. Floor push-ups on knees
5. Floor push-ups on one knee...these are harder than with both knees on the floor; try it!
6. Floor push-ups on toes

If you can do 10 reps with good form try the next one on the list.

Speaking of good form, try to maintain a straight line from your shoulders to your heels (or knees). Be sure no matter which push-up you are doing that you are in a "plank" position and NOT bending at the waist to get your face where you think it should be. Tighten up your stomach muscles to help support your back. Be careful not to arch your back. Exhale during the "push" and it will seem easier.

Exercise #2: Step-ups

These are a great for improving lower body strength and all you need is a stair or stable step stool. Facing the stairs place one foot on bottom step. Slowly lift yourself up and lower yourself down. Try not to push-off with the bottom foot. Perform 10 in a row and work up to 15. Take a break and repeat with other foot up on step.

Similar to the squat, you can do Speed Step-ups: Do as many as you can in 30 seconds; rest 30 seconds and do it again. Work up to 3 sets per leg.

Exercise #1: Squats anytime & anywhere

Stand in front of a chair with your feet about hip width apart. Slowly lower yourself down as if you were going to sit in the chair and extend your arms out in front of you for balance. The object is to keep your weight on your feet and not transfer it to your seat.

Stand up again as soon as you feel the chair. Start with 10 in a row and work up to 15. Take a break and repeat. Be sure to keep your knees over your ankles with your weight on your heels and keep your knees from caving in toward one another.

If you need more of a challenge try Speed Squats: Do as many squats as you can in 30 seconds; rest 30 seconds and repeat as many times as you dare. You can also try the Wave: When you stand up, raise your arms overhead and lift up onto your toes...imagine "doing the wave" at Lambeau Field!!! Be sure to do this during the commercials next time you are sitting on the couch watching the Packers...your friends will love you (just kidding!!)