EXERCISE TIPS AND SOME TRICKS: BASIC EXERCISES FOR BEGINNERS

Push-ups are a great resistance exercise, which primarily build your chest and shoulders. The triceps and back also get a fair workout. Start with your hands shoulder-width apart; keep your back straight (i.e. don’t stick your butt into the air); and lower yourself towards the ground until your upper arms are parallel with the floor. Push up and exhale as you do. Do enough to 'feel it', but don’t push yourself to exhaustion. Remember: You’re building long-term habits.

CRUNCHES

There are numerous variations of crunches, each targeting a different part of your abdominal muscles (abs). I like the crunches with my feet of the ground (either straight up, or knees bent – as shown). Raise your upper back a few inches off the floor while slowly exhaling. You can take your right elbow to left knee and vice-versa to target the oblique abdominals (side of your abs). The key with these is to make sure that your abs are doing the work. Don’t pull your neck – your hands should be placed on the side of your head. Tuck your chin to your chest, if you find yourself pulling your neck. Like all of these exercises, you will get used to doing them with time. We’re shifting your comfort zone, one step (or crunch) at a time!

CALF RAISES

Slowly raise yourself up on your toes and lower heels back down. Do enough repetitions to ‘feel it’, but don’t over-due it or the stairs will be an obstacle tomorrow morning. As these get easier over time (and they will as you keep doing them), do one leg at a time with the other leg bent at the knee and behind you.

SQUATS

The Squat is an important basic exercise and works a large muscle group that we often overlook. Squats workout your hamstrings, quadriceps, and gluteal muscles. Keep your back straight, hands at your side and slowly lower your weight by bending your knees. Raise yourself and exhale. Feet should be approximately shoulder-width apart. As these get easier over time, do them on one leg (put the other leg straight out in front of you, suspended in the air).

PULL UPS / CHIN UPS

For pull-ups and chin-ups you may need to install a bar or improvise (not your pipes at home, though!). This basic exercise works out your back, chest, and arm muscles. It also strengthens your grip. The wider grip will work more back and lat muscles, while the narrow grip will work the tricep muscles. Start with a few sets of a manageable number of repetitions. Chin-ups (palms inward) will also build the bicep muscles.