Jack LaLanne has been helping people lose weight and get in shape for more than 50 years. He turned 96 on Sept. 26, 2010, and still exercises every day. LaLanne developed a basic approach to physical fitness that can be done in the comfort of your home. LaLanne designed a chair routine that works a range of muscle groups. Many of these exercises were featured on "The Jack LaLanne Show," popular in the 1960s.
Hip Exercise
This exercise works the hips and the glutes. Place a straight-backed chair with the back facing you. Place both hands on the top of the chair back with your body facing the chair. Bend over and walk back until your body is bent 90 degrees at the hips with the back straight and the arms outstretched holding onto the top of the chair.
Raise your left leg up, keeping it straight. Count "one" on the starting position and "two" on the up position. Repeat this with the same leg for 20 repetitions. On the last count, hold the leg straight and lift even higher in the lifted position for five quick repetitions. Return to the starting position and repeat with the right leg for another 20 repetitions. Again, on the last count, hold the leg up and lift higher for five quick kicks.
Waist Exercise
This works the waist and helps to loosen tension in the back muscles. This exercise is done in a sitting position. Sit on your straight-backed chair and scoot your butt to the edge of the chair. Keeping your feet flat on the floor and shoulder-width apart, rotate your torso so you can see the wall behind you. Rotate to the other side looking at the wall again. Keep your back straight and your stomach muscles tight while rotating your upper body. Do not let your feet move off the floor or your lower body move while rotating. Only your upper body should move. Use your hands to help you rotate father by pushing on the side of your thighs as you turn towards the back wall. Rotate for 20 turns on each side.
Legs and Abdominals
This is a two-part exercise. The first part works the abdominals using a crunch-like motion. Sit on the edge of your chair with your hands holding the side of the chair at the edge. Place your feet flat on the floor. Lift your left leg, bringing the knee into your body, and lean your upper body forward towards your knee. Keep the abdominals tight during the exercise. Next, lift the right leg in the same motion. Alternate the legs for 20 repetitions.
Part two of this exercise works the thighs and abdominals. Start in the same position as part one. Straighten both legs pointing the toes and locking the knees. Lift the right leg up keeping it straight. Lean in slightly while bringing the leg up and then drop the leg to the starting position. Repeat with the other leg. Repeat for 20 repetitions.
A variation works the calf and ankle muscles. Instead of pointing the toes while lifting the leg, flatten your foot and bring the toes toward the body while lifting the leg. You should feel the pull in the calf and ankle areas.
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