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The Fountain of Youth - Part 1

If you do nothing else during the day, do this short set of exercises. These basic exercises will wake you up, stretch you out, tighten your stomach, improve your posture, improve your disposition and get you off to a great start every day! Less than 15 minutes and no equipment! These exercises are done in bed or on the floor next to your bed immediately after you wake up. See the explanation for each exercise at the bottom of this page. Start off performing only the number of repetitions that you can perform easily. Work up slowly until you can perform the full number of repetitions shown below without strain. Print this out and place it on your night stand! Just start!*


WAKE-UP WORKOUT !

 Exercise

 Repetitions
(no.)

 Hold
(sec)

 Duration
(min)

 1. Knee Pulls

3 each leg

 10

 1.0

 2. Back Curl

5

 5

 0.5

 3. Torso Twists

 10

 1

 0.5

 4. Upper Back Rows

 5

 5

 0.5

 5. Leg Side Lifts

 20 each leg

 1

 1.5

 6. Half Crunches

 60 (20 each position)

 1

 3.0

 7. Push Ups

 ~20

 0

 1.0

 8. Toe Reach

 5 each side

 3

 1.0

 9. Sky Stretch

 10

 5

 1.0

 10. Step-ups

 ~100

 0

 5 

     

 15 total

 

*Caution: Avoid performing movements that cause you any discomfort or pain. Gradually work into these exercises. The old adage that "no pain means no gain" is completely false! Pain is almost always harmful. Consult your physician about any precautions you should observe before beginning this or any other exercise program.

___________________________________________________________________

Description of Each Exercise:

Knee Pulls: While lying flat on your back, legs straight out, lift one leg up bending it at the knee and, using your hands, pull your knee towards your chest, gently stretching your buttocks and your back as far as is comfortable. Hold for 10 seconds, relax and repeat with the other leg.

Back Curl: Lie on your stomach like your going to do a pushup. Only instead of pushing up with your arms, curl your neck and back to raise your head and chest off the bed. Hold for five seconds, relax and repeat. Note: Use your arms to assist you in this until, eventually, you can do it with your neck and back muscles alone.

Torso Twists: While lying flat on your back, legs straight out, raise your arms straight up and clasp your hands together, interlocking your fingers. Then, keeping your arms locked, lower them to your left allowing your right shoulder to rise off the bed. Hold one second. Then swing your arms over to the right side letting your left shoulder rise off the bed, hold one second, and bring your hands back to center above you.

Upper Back Rows: Set on the edge of your bed with your legs dangling over the side, and extend your hands as far out in front of you as you can comfortably. Then, bending at the elbow, gradually pull both hands back to your side as far as is comfortable. Hold for five seconds each repetition.

Leg Side Lifts: Lay on your left side, bending your left leg at the knee to stabilize you. Straighten the other leg and lift it as high as you can comfortably. Hold for one second, lower it, and complete twenty repetitions. Then lay on your right side and repeat with your left leg.

Half Crunches: While lying on your back, raise the knee of your right leg and slide your right foot towards your buttocks as far as comfortable. Then cross your left leg over your right so that the ankle of your left leg is caught and rests near your right knee. Place both hands behind your head and slowly twist your torso and raise your right elbow towards your left knee only as far as is comfortable. Complete twenty repetitions. Then reverse your leg positions and twist in the opposite direction for twenty repetitions. Finally, raise both knees slightly and perform twenty straight-up stomach crunches (i.e., without bending to either side).

Push Ups: While laying face down on the floor, place your hands flat on the floor next to your shoulders. Keeping your back straight, slowly push down to straighten your arms and raise your head and shoulders above the floor. Immediately, slowly lower your chest to just touch the floor and push up again. Initially, use your knees as the pivot point. Women should continue using their knees as a pivot point. Men should work up to the point where they can pivot on the toes of their feet. Complete as many repetitions as possible without straining during a one minute period.

Toe Reach: Sit on the floor with your left leg straight out in front of you and tuck your right foot against your left thigh so that your legs make a figure four. Reach both arms as far towards the toes of your left foot as you can comfortably. Hold three seconds. Complete five repetitions. Reverse your leg positions and reach for the toes of your right foot for five repetitions.

Sky Stretch: While standing straight up, stand on your tip toes and stretch your hands above you as far as you can. Hold for five seconds and then relax. Complete ten repetitions.

Step-ups: Stand in front of a low stable ottoman, chair or similar stable platform (no casters!). It is important that the platform is no higher than the middle of your knees (preferably below the bottom of your knee cap). Step up onto the platform with your right foot and step back down into your original position. Step up onto the platform with your left foot and step back down. Continue alternating each leg. Work up until you do this for 5 minutes without strain.

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