Exercise is beneficial for many reasons; it helps lower blood pressure and cholesterol, elevates moods, strengthens bones and according to the May 2007 "EurekAlert" report, it reverses aging in the muscles of healthy seniors. Getting your daily dose of strength-training exercise is simple and only requires a towel or mat and space on the floor. A solid floor exercise workout should include your upper body, lower body and entire core.
Pelvic Tilt
The pelvic tilt is a simple exercise that engages the core and lower body. Begin this exercise by gently lying on your back on the floor, extending your arms out to your side with your palms up. Inhale slowly and tilt your tailbone toward the ceiling while pushing your heels into the floor. Slowly exhale and release. Repeat this movement five to eight times. To increase difficulty, lift your glutes off the floor when tilting your tailbone.
Modified Bicycle
The bicycle maneuver is an excellent core exercise that targets the obliques, the muscles that form your waist. The modified bicycle takes pressure off the lower back and neck and still engages the core. Start this exercise lying on your back on the floor, head and neck relaxed, arms out to the side, palms down and knees bent with feet flat on the floor. Slowly bring your right knee up toward your chest and then extend it straight out. Place it back on the ground and bring your left knee up to your chest and extend it straight out. Repeat this 10 times with each leg. To increase intensity, bring both knees to your chest at the same time, extending one leg at a time straight out. If you experience any pressure or pain in your back, stop the movement.
Modified Push-Up
A modified push-up is easier on the wrist and knees than a regular push-up and is still an effective upper-body strengthening exercise. Make sure that you have plenty of cushioning under your knees prior to beginning this exercise. A folded towel placed under your knees will help alleviate pressure on your knee joints. Start this exercise on your hands and knees, slowly walking your hands forward until you feel your torso engage. Hold your position, tighten your glutes and core, and proceed into a basic push-up. Repeat the movement 10 to 20 times for best results.
References
- "EurekAlert": Exercise Reverses Aging in Human Skeletal Muscles
- ACE Fitness: Supine Pelvic Tilts
- ACE Fitness: Tips for Properly Performing Push-Ups
- American Council on Exercise Personal Training Manual; ACE; 2003
