Five Minutes of Chair Squats
Stand in front of a chair with your back to it, feet slightly farther than hip width apart, toes pointed out slightly. Cross your arms over your chest and lean forward a bit from the hips. Pulling your stomach in and keeping your back straight, lower your butt onto the chair. Pause. Stand back up into your original position, keeping the same posture.
Five Minutes of Sit-Ups
Lie on your back, knees bent and feet flat on the floor. Place your hands behind your ears at the base of your skull. Focusing on the ceiling, use your stomach to slowly lift your shoulders, neck, and head one to three inches off the floor.
Week 1: Do two sets of five chair squats every other day.
Week 2: Do two sets of five chair squats and sit-ups every other day.
Week 3: Do two sets of ten squats and two sets of five sit-ups every other day.
Week 4: Do two sets of ten squats and sit-ups every other day.
Lie facedown on the floor. Extend your left arm straight over your head with your palm on the floor; keep your right arm down along the side of your body, palm faceup. The tip of your nose should touch the floor so your neck and spine form a straight line. Slowly and simultaneously, lift your left arm, chest, and right leg off the floor about four or five inches (keep your chin slightly tucked and look at the floor). Pause for a breath. Slowly lower back to the starting position. Do five reps and switch sides, lifting your right arm and left leg.
In sneakers, stand a foot away from a wall or behind a sturdy chair, feet about 12 inches apart. Rest your fingertips lightly on the wall or chair for balance. Slowly, counting to three, raise your heels off the floor as high as you can. Stay up there on the balls of your feet for another count of three. Slowly lower to starting position.
Week 5: Do two sets of ten squats and sit-ups, plus two sets of five back extensions on each side (20 all together).
Week 6: Add two sets of five toe stands.
Week 7: Do two sets of ten reps of the squats, sit-ups, and back extensions on each side, plus two sets of five reps of toe stands.
Week 8: Do two sets of ten reps of all four moves.
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