Prime Time - Jane Fonda [144]
Make sure the thigh of the leg you are bending remains parallel to the thigh of the standing leg—only the lower part of the leg should move.
Do this 15 times with one leg and then repeat with the other leg.
As you get stronger, try doing this exercise without holding on.
Make sure your abdominal muscles are engaged the entire time and that you keep breathing.
Exercise 9 / STANDING ELBOW TO KNEE
This exercise works the muscles in the pelvis and the back, the obliques (the sides of the abdomen), and the thighs.
Holding on to your chair with your right hand, reach your left arm straight up.
Bend your left elbow and bring it down to meet your right knee as it lifts, squeezing the muscles in your side as you do.
Do this 15 times with your left arm and right leg, and then repeat with your right arm and left leg.
Exercise 10 / STANDING SIDE LEG LIFTS
These work the back, the hip, and the thigh muscles. They help with hip mobility.
Stand up tall behind your chair, exhale, and lift your right leg out to the side as high as you can without moving your torso.
Inhale and slowly lower your leg. Repeat 15 times and then repeat with the left leg.
Do not let your torso rock from side to side as you do these lifts.
Exercise 11 / ISOMETRIC SQUATS
These will strengthen your thighs.
Stand behind your chair. Place your feet wider than hip width and turn your toes slightly out.
Bend your knees and come down into a squat.
Your knees must not stick out beyond your toes. If they do, move your feet farther apart.
Do not lean forward—keep your back straight.
The goal is to lower your hips so that they are level with your knees. Getting there and holding the position may take a while. In the meantime, lower as far as you are comfortably able to and then hold the pose for one minute.
Your thighs will begin to burn. This means you are really challenging these muscles … not to worry. The burn is a good sign. But if you must come back up for a moment, do so and then return to the squatting position.
I like to keep my hands on my hips, but if you need to (until you are stronger), you can softly hold the back of your chair. Do not hold your breath!
Exercise 12 / FLAT BACK BEND-OVERS
These stretch and strengthen your hamstrings and strengthen your gluteals.
Stand up tall, inhale, and slowly walk your fingers down your thighs as far as you can go until your flat back is parallel with the floor.
Keep your head and neck aligned with your back. Do not let them either drop down or crane up, as that will strain your neck.
Keep a slight bend in your knees.
Exhale as you come back up to standing, squeezing your gluteal (buttock) muscles as you reach the full standing position.
Repeat this move—up and down—10 times.
Exercise 13 / SEATED ANKLE CIRCLES
Ankle mobility is important for balance.
Lift your right thigh and circle the ankle clockwise 5 times.
Repeat counterclockwise 5 times.
If it is too hard for you to keep your thigh lifted, you may hold your thigh under your knee.
Repeat with the other leg: 5 times clockwise, 5 times counterclockwise.
Throughout this exercise, keep your abdominals pulled in and sit up tall.
STRETCHES. After working out, when our muscles are warmed up, is the optimum time to stretch. Stretching helps us stay flexible and helps prevent injuries. Each stretch must be held for a minimum of 20 seconds to get the full benefit.
Exercise 14 / SEATED HIP STRETCH
This stretches the muscles in the hip and buttock.
Place your right ankle across your left knee. If your hip is tight, you can move your left foot away from the chair a little and put your right ankle on the leg just below your left knee.
For more intensity, you may gently press your right knee down.
Sit up tall while you do this, and keep breathing.
Hold the position for 20 seconds.
Repeat with the other leg.
Exercise 15 / SEATED NECK STRETCH
This stretches your neck and side.
Place your right hand under the seat of your chair.
Place your left hand on the right