Sunday, January 11, 2009
I am still going through stuff that belonged to my mother and came across this sheet of exercises. I have been using #1 & #2 while I walk in the mornings and added a triceps kickback without the weights and I can tell you, these old exercises do still work. (The triceps kickback was in another book.) I just thought to post them in case anyone else wanted to try them. Free is never bad.
I used to do #9 all the time, and I was taught to walk across the floor and back on my buns too!
1. TAKE-OFF ARM SWIRLS
Stand with back straight, feet six inches apart. Extend arms to the sides at shoulder level, with palms up. Keeping head erect, circle arms backwards 15 times. Turn palm downward and circle arms forwards 15 times. Repeat.
2. FLYING HIGH
Stand erect, with elbows at shoulder height and fists clenched in front of chest. Without arching back, push elbows backwards 15 times. Repeat.
3. BEND AND STRETCH
Stand with back straight and feet twelve inches apart. Slowly bend torso forward and down, bending knees. Stretch gently and touch fingertips to the floor. Repeat.
4. STRAIGHT AND STRETCH
Stand erect with feet twelve inches apart. Bend torso forward and down, keeping knees straight. Grab ankles and count to 2. Repeat.
5. HALF-KNEE BEND
Stand erect with hands on hips. Bend knees half-way while extending arms forward, palms up. Return to original stance. Repeat.
6. KNEE LIFTS
Stand erect, with feet together and arms at sides. Keeping back straight, raise right knee as high as possible, grasping calf with left hand and pulling knee against body with right hand for four counts. Return to original stance and raise left knee high. Grasp calf with right hand and pull knee to body with left hand for four counts. Repeat.
7. LEG LIFTS
Lie on right side, right arm extended above head. Lift right leg two feet off the floor and slowly lower. Do this 10 times. Turn onto left side, extending left arm above head. Lift left leg two feet off the floor and slowly lower. Do this 10 times.
8. LEG SWIRLS
Lie flat on back and raise right leg straight up (at 90 degree angle to body). Rotate leg clockwise in large circles 20 times, and counterclockwise 20 times. Lower right leg, raise left leg and repeat exercise.
9. FANNY HOP
Sit on floor with back erect, legs straight and toes pointing forward. Place fingertips on floor at your sides, palms down. Pushing down on hands, bounce 10 times on right buttock and 10 times on left buttock. (Be sure to shift balance well to each side so as not to jar tailbone or spine.) Repeat.
Lie on back, legs together with feet on the floor and knees bent. Extend arms above head. Bringing arms forward, slowly curl shoulders, then middle back, lifting spine off the floor and reaching hands to sides of knees. Count to 2 and slowly lower spine, middle back, shoulders, head and neck. Repeat 5 times. (Concentrate on feeling stomach muscles tighten while curling up.)
Yes, this is a crunch but I figured to go ahead and type it in too.