How do I do this?

[Yumimeru]

Hello!

I'm an 18 year old who's going to college this coming September and concerned about her health.

I'm not overweight or underweight (no eating disorders), but very frail and incredibly out of shape. To give you an idea of how acute my lack of muscle is I can't even sit properly during the school day b/c my back and stomach muscles don't seem able to support proper posture. I can't swim, can't run, can't really do much of anything. I've tried to do this to build strength like take up karate etc. but I don't seem able to do it. I DO bike a few times a week and I don't eat much in the way of junk food.

How do I build strength if I'm so weak that I can't even lift dumbells over my head without my arms shaking? A gym is out of the question b/c of financial issues but learning how to swim might be within reason.

Help?

Yumemiru

 

[RMFS]

Get Strong at Home

Yumemiru,

A good way to build intitial strength is to work with your own bodyweight. There are hundreds of exercises you can do at home, without equipment, that will help strengthen your muscles. Here are a few examples of exercises you might want to try (as long as you don't have any limitations or past/present injuries that would contradict doing them):

Wall Squat - Work up to holding for 2 minutes
Bodyweight Lunges 15-20 Repetitions
Floor Bridge - Work up to holding for 2 minutes
Lying Side Leg Raise - 15-20 Reps per side
1 Leg Calf Raise - 15-20 Reps
Push-Ups - as many as you can do with perfect form
Floor Back Extension - 15-20 Reps
Floor Abdominal Crunch - as many as you can do with perfect form

If you want some additional suggestions, email me!

Heath

 

[Johnny]

Excellent advice..
Don't forget pull/chin-ups, 8 counts, flutter kicks, leg lifts, iron mikes, steam engines, and much more. The above are favorites.