Wednesday, December 06, 2017

My Exercise Routine

I'm putting this all in one place, gradually having found videos of each of the exercises, so I can make sure none of them fall off my radar. I'm going to add this link to the sidebar on the right with my other exercise links.

I don't really know what I'm doing here and haven't seen a physical therapist or trainer, but I've tried to put together a plan that will help my balance and functional strength and maybe even slow my bone loss. I welcome suggestions and recommendations. I know some of these are probably duplicating others and that I could most likely make better use of my time by eliminating some of these, but I have no idea what that would look like. When I run out of time or energy I quit, so I rarely do all of these on any given day.

I do yoga 6 days a week, using the poses illustrated on my blog post here, holding each pose for 30 seconds. I do weights M-W-F.

(video-heavy, slow-loading)

Standing:

Standing Hip Flexion:



Hip Abduction:



Hip Extension:



Front Knee Raise (I rest weights on my legs during these):



Squats:



Sumo Squat:



Bicep Curl:



Lateral arm raises:



Front Arm Raises:



Reverse Fly:


Shoulder Press:



Bent-Over Two-Arm Dumbbell Triceps Extension:



Horizontal Row:



Lunge:



Hands and Knees:

Bird dog (hold for 30 seconds each side):



Floor:

Seated:

90/90 Hip Stretch:


Tailor Sit:


Tricep Dip:



On my back:

Straight Leg Raise:



Single leg bridge (I do a regular bridge as part of my yoga practice):


Hip Abduction with strap:



Thigh Squeeze (I use a towel instead of a ball):



Triceps Extension:



Dead Bug:



Dumbbell Pullover:


Stability Ball Reverse Crunch (with bent knees):



Pelvic Tilts:



Incline Bench Press (I use a ball):



Figure 4 stretch, both sides:


Knee to Chest:



Side-lying:

Clam:



Hip Abduction:



Hip Adduction:



Side-lying Kickback:



Side Plank (arms extended):



Side Plank Leg Raise on extended arm with bottom leg bent at knee (I'm still looking for a video of just this single pose, but it's demonstrated in the video below beginning at 49 seconds):


On my stomach:

Prone Leg Extension:


Prone Leg Kick Up:


either this T-M-Y on a ball (I use light weights with these):



or this I-T-W-Y on the floor:



Reverse Snow Angels:


Pushups:




On the stairs:

Standing Calf Raise:


Crossover Step-up:


Seated on chair:

Scapular Squeeze:

10 comments:

  1. I've done a couple of these exercises, but I don't have any special equipment. Looks like you have quite the routine. Do you do all that and go on hikes, too?

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    1. I do these regularly but not daily. The walking is a whole 'nother thing ;) I don't do that for exercise. I have a few light weights and a ball. I don't have room for much equipment. I used to have an exercycle and a rowing machine, but space is a real issue here.

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  2. Glad you're trying to stay healthy. Plenty of dark, leafy greens help with bone loss also.
    It's so nice that you have somewhere gorgeous to go walking.

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    1. I do watch my diet and I like raw spinach :) I've heard prunes help, and I like them.

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  3. Kudos to you, lady! Whew! ;)

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    1. You say that not knowing that I haven't done anything except yoga this week lol

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  4. You did a great job compiling all these great exercises together! Wow, I'm exhausted justing looking at them all ...lol 😉. You are so good completing these at home, I attend an exercise class every week instead as that works better for me. Have fun and Happy December! J 😀

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    1. Most people seem to prefer classes, but I'm bad about actually going to any regularly scheduled activity. Retirement suits me well ;)

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  5. I like how you put these all together. My doctor told me I need to work on my core since I walk a lot and get that exercise, but not the core. Think I may try a few of these. Thanks for the incentive! Happy Thursday. Hugs-Erika

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    Replies
    1. I hope you find some of these useful. I need to walk more regularly, but I'm a fair weather walker :(

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