Remember to breathe regularly throughout each exercise. This will
help keep blood and oxygen flowing to your working muscle.
5-MINUTE WALK as WARM UP
Walk for 5 minutes to get your muscles warm and loose for strength training. You can walk outside if weather permits, inside around the house, or on a treadmill if you have one. Walking will help direct blood flow to your muscles and get your body ready for exercise.
Warming up is important for preventing injury. It also helps you get the most benefit from the exercise, because flexible, warm muscles respond better to the challenge of lifting weight.
Squating is great exercise for strengthening hips, thighs, and buttocks.
Stand straight. Your feet should be slightly more than shoulder width apart. Extend your arms so that they are parallel to the ground.
Place your weight more on your heels than on the balls of your feet. Bend your knees as you lower your buttocks in a slow, controlled motion, while you count to 4
Pause. Then, slowly rise back up to a standing position as you count to 2. Keep your knees over your ankles and your back straight.
Repeat the squat ten times. This equals 1 set. Rest for about 1 minute. Then complete a second set of 10 squats.
This exercise is a modified version of the push-up but it is easy than a push-up and you don’t need to get down on the floor—but it will help to strengthen your arms, shoulders, and chest.
Find a wall that is clear of any objects such as wall hangings and windows. Stand a little farther than arm’s length from the wall. Face the wall, lean your body forward and place your palms flat against the wall at about shoulder height and shoulder-width apart.
Bend your elbows as you lower your upper body toward the wall in a slow, controlled motion as you count to 4. Keep your feet planted.
Pause. Then, slowly push yourself back until your arms are straight as you count to 4. Make sure you don’t lock your elbows.
Repeat the wall push-up 10 times for 1 set. Rest for about 1 minute. Then do a second set of 10 wall push-ups.