iamsocool91
New member
Is this a good program? Am I doing enough?
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I do this every day:
-Walking 45 minutes.
-The following:
Hip Extension Back Leg Raises
Description:
This exercise is designed to work your hip joints, back, glutes, and thigh muscles.
Start this exercise sitting on a mat on your hands and knees.
Lift your right leg up behind you so that it is bent at a 90 degree angle. Your foot should be flat and facing the ceiling.
Move your leg up about a foot from this position, hold for 2 seconds and bring it back to 90 degrees again. Switch legs to complete one rep.
20 reps (1 rep=right side, left side)
Superman
Description:
This is a simple and fun exercise to work your lower back.
Lie face down on the mat, legs together, arms straight and extended above your head.
Lift your legs and arms straight up in the air towards the ceiling, keeping limbs straight and torso stationary. Hold for a slow 30 counts.
Return to start position by slowly lowering arms and legs.
2 reps
Lying Side Leg Raises
Description:
This exercise focuses on working the abductors and glutes.
Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
Once in this position, bring your bottom leg off the mat up to meet your top leg.
Hold for 2 seconds and return both legs together to the mat to complete one rep.
20 reps
Pectoral and Lower Back Stretch
Description:
This is a simple exercise to work both your lower back and your chest muscles.
Start this exercise by lying face down on the mat. Your legs should be together, and arms should be bent behind you, hands resting palm up on your lower back.
Inhale and bend arms in an upward motion about a foot off the mat.
Hold arms here and slowly lift head up from the mat. Hold for 2 seconds and return to start position.
30 reps
Reverse Plank
Description:
This exercise focuses on working your back, triceps, shoulders, and quads.
Start by bending at the elbows and torso and tightening the abdominal muscles.
Push into a reverse plank (on either elbows or straight arms). Hold for 30 seconds and work up to 1-3 minutes. After holding return to start position.
30 seconds
Pendulum Crunches
Description:
This exercise focuses on working all abdominal muscles as well as the hip joints, and lower back.
Start on a mat, with your arms stretched out to the sides to form the top of a T, and your legs straight up in the air.
Roll your legs to one side keeping your abs tight, and back straight. Hold for 2 seconds, and return to center.
Repeat with other side to complete this exercise. Return to start position when finished reps.
5 reps
Twist Crunches
Description:
This exercise focuses on working your abs and obliques.
Lying on a mat, have your knees bent, elbows out, and hands behind head. Your feet should be flat on the ground. Keep a space between your chin and chest as if looking towards the ceiling.
Exhale as you lift up rotating your upper body to one side, then rotating back to center.
Inhale and lower your back to the floor. Switch sides.
50 reps
Straight Arm Crunch
Description:
This exercise is designed to work your abdominal muscles.
Start this exercise by lying on a mat with your legs bent and feet flat on the floor. Your arms should be straight out in front of you as if to touch your knees.
Bend in a crunch-like motion upwards, using your arms to reach straight out in front of you. Hold for 2-3 seconds.
Slowly roll back down onto the mat and return to start position.
50 reps
Fly Push Ups
Description:
This exercise is designed to strengthen the side abdominals in addition to the chest, shoulders and triceps.
Start by lying on the mat in a regular push up position. You should be face down on the mat with arms bent at your sides, palms flat on the mat.
Inhale and push into a regular push up position. Make sure to keep your abs on, and back straight. Once you have fully extended your arms without locking the elbows, lift one arm out to the side and twist your body sideways so that you are reaching towards the ceiling.
Return to push up position and finish regular push up for one rep.
25 reps
Forward Lunges
Description:
This exercise is designed to work both your quads and your glutes. It is great to do before any kind of sport involving running, or just at the gym.
Start this exercise with your feet 6 inches apart from each other, and your toes pointed forward. Make sure to keep your back straight.
Once in position, step forward with one leg and lower your body to 90 degrees for both knees. Keep all your weight on your heels without letting your foot to go past that imaginary line.
Push back up to the starting position to complete one rep.
25 reps
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I'm worried that I'm not doing enough cardiovascular fitness. I really need to lose weight, by doing all of the exercises/crunches/push ups, will they help with losing weight, too? I walk 45 minutes a day. I know that will help me lose the actual weight, and the other exercises should help build muscle... but will I be able to lose enough weight?
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I do this every day:
-Walking 45 minutes.
-The following:
Hip Extension Back Leg Raises
Description:
This exercise is designed to work your hip joints, back, glutes, and thigh muscles.
Start this exercise sitting on a mat on your hands and knees.
Lift your right leg up behind you so that it is bent at a 90 degree angle. Your foot should be flat and facing the ceiling.
Move your leg up about a foot from this position, hold for 2 seconds and bring it back to 90 degrees again. Switch legs to complete one rep.
20 reps (1 rep=right side, left side)
Superman
Description:
This is a simple and fun exercise to work your lower back.
Lie face down on the mat, legs together, arms straight and extended above your head.
Lift your legs and arms straight up in the air towards the ceiling, keeping limbs straight and torso stationary. Hold for a slow 30 counts.
Return to start position by slowly lowering arms and legs.
2 reps
Lying Side Leg Raises
Description:
This exercise focuses on working the abductors and glutes.
Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
Once in this position, bring your bottom leg off the mat up to meet your top leg.
Hold for 2 seconds and return both legs together to the mat to complete one rep.
20 reps
Pectoral and Lower Back Stretch
Description:
This is a simple exercise to work both your lower back and your chest muscles.
Start this exercise by lying face down on the mat. Your legs should be together, and arms should be bent behind you, hands resting palm up on your lower back.
Inhale and bend arms in an upward motion about a foot off the mat.
Hold arms here and slowly lift head up from the mat. Hold for 2 seconds and return to start position.
30 reps
Reverse Plank
Description:
This exercise focuses on working your back, triceps, shoulders, and quads.
Start by bending at the elbows and torso and tightening the abdominal muscles.
Push into a reverse plank (on either elbows or straight arms). Hold for 30 seconds and work up to 1-3 minutes. After holding return to start position.
30 seconds
Pendulum Crunches
Description:
This exercise focuses on working all abdominal muscles as well as the hip joints, and lower back.
Start on a mat, with your arms stretched out to the sides to form the top of a T, and your legs straight up in the air.
Roll your legs to one side keeping your abs tight, and back straight. Hold for 2 seconds, and return to center.
Repeat with other side to complete this exercise. Return to start position when finished reps.
5 reps
Twist Crunches
Description:
This exercise focuses on working your abs and obliques.
Lying on a mat, have your knees bent, elbows out, and hands behind head. Your feet should be flat on the ground. Keep a space between your chin and chest as if looking towards the ceiling.
Exhale as you lift up rotating your upper body to one side, then rotating back to center.
Inhale and lower your back to the floor. Switch sides.
50 reps
Straight Arm Crunch
Description:
This exercise is designed to work your abdominal muscles.
Start this exercise by lying on a mat with your legs bent and feet flat on the floor. Your arms should be straight out in front of you as if to touch your knees.
Bend in a crunch-like motion upwards, using your arms to reach straight out in front of you. Hold for 2-3 seconds.
Slowly roll back down onto the mat and return to start position.
50 reps
Fly Push Ups
Description:
This exercise is designed to strengthen the side abdominals in addition to the chest, shoulders and triceps.
Start by lying on the mat in a regular push up position. You should be face down on the mat with arms bent at your sides, palms flat on the mat.
Inhale and push into a regular push up position. Make sure to keep your abs on, and back straight. Once you have fully extended your arms without locking the elbows, lift one arm out to the side and twist your body sideways so that you are reaching towards the ceiling.
Return to push up position and finish regular push up for one rep.
25 reps
Forward Lunges
Description:
This exercise is designed to work both your quads and your glutes. It is great to do before any kind of sport involving running, or just at the gym.
Start this exercise with your feet 6 inches apart from each other, and your toes pointed forward. Make sure to keep your back straight.
Once in position, step forward with one leg and lower your body to 90 degrees for both knees. Keep all your weight on your heels without letting your foot to go past that imaginary line.
Push back up to the starting position to complete one rep.
25 reps
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I'm worried that I'm not doing enough cardiovascular fitness. I really need to lose weight, by doing all of the exercises/crunches/push ups, will they help with losing weight, too? I walk 45 minutes a day. I know that will help me lose the actual weight, and the other exercises should help build muscle... but will I be able to lose enough weight?
