EXERCISING



These exercises are to go along with your weight loss program
from the beginning to help strengthen your muscles so you can
build up to the full exercise and endurance.




BREATHING EXERCISES


SPINE STRETCH
stretches the lower vertebrae & gives greater spine motion

*sit on the edge of chair
*feet shoulder width apart
*exhale while leaning over to grasp the
bottom of feet with arms inside legs
*hold for a few minutes
*inhale while uncurlling
sitting up as tall as possible
*repeat several times


CHEST EXPANDER
opens chest & allows breathe to expand

*stand feet shoulder width apart - arms extended
*left palm up - right palm down
*inhale extra deep
*hold till strain is unbearable
*slowly raise arms above head till hands touch
*exhale very slowly while lowering arms
*relax
*repeat several times
*breath deeply during the day
when you think about it.

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INDOOR EXERCISES


PUSH UPS
begin at the point you are able and work up to the more strenous version

STEP 1
*stand a few feet from the wall.
*put your hands on the wall.
*lower yourself toward the wall and back out.
*Do this 15 times, rest 1 min.
*Do three sets.
*Continue these, doing more per set and more sets
until you feel ready for the next step.

STEP 2
*get in traditional girls push up position.
stomach down, legs bent - knees on the floor
body raised on hands: lower nose to floor.
* same # times and sets as before; building up.
*Continue these, doing more per set and more sets
until you feel ready for the next step.

STEP 3
*full men's push-up position. .toes on the floor, body straight raised up on arms
*same # times and sets, building up to as many as possible
*Continue these, doing more per set and more sets
until you find the right # for you.
*Try to do your chosen amount daily.

I wonder how many years this will take? Well at least I
am sticking to the wall push-ups since I can do them and
am not discouraged and doing no exercise at all.

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SQUATS
begin at the point you are able and work up to the more strenous version

Step 1
*sit in an arm chair.
*use the arms to stand and then sit.
*Do this 15 times and rest 1 minute
*Do 3 sets.
*Continue these, doing more per set and more sets
until you feel ready for the next step.

Step 2
*Sit on something lower with no arms.
*cross your arms on your chest
*Stand and sit 15 times.
*Resting 1 minute between - Do 3 sets.
*Continue these, doing more per set and more sets
until you feel ready for the next step.

Step 3
*Sit on something lower with no arms.
*Stand and sit 15 times.
*Resting 1 minute between - Do 3 sets.
*Continue these, doing more per set and more sets
until you feel ready for the next step.

Step 4
*stand arms outstretched
*Using no seat, lower yourself as far as possible
and still be able to stand up just using you leg muscles.
*Do this 15 times and rest 1 minute
*Do 3 sets.
*Continue these, doing more per set and more sets
until you feel ready for the next step.

Step 4
*stand arms crossed on your chest
*squat same as Step 3
*Continue these, doing more per set and more sets
until you are satisfied with the amount
*continue doing these daily

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OUTDOOR EXERCISES


WALKING
*this is one of the best.
*walk away from starting point for 15 minutes
*turn around and walk back

OTHERS
*pick anything you like that you will be
motivated to do every day or at least a few times a week.

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