General Exercises

Hip Abduction:	Squats:
a) Lie on a flat ground on the left side resting your head on your palm.	a) Stand up straight with shoulders back and back straight and toes facing forward. Have legs shoulder width apart.
b) Slowly lift right leg up until leg is above hip. Hold for three seconds.	b) With your back straight, stick out your butt out and lower yourself, bringing your arms out for balance. Bend until your knees are at a 90 degree angle.
c) Return to starting position and alternate legs. Repeat for two sets of 15 reps for each leg.	c) Squeeze butt muscles and slowly stand back up. Repeat for three sets of 15 reps.

Hip Extension:	Lunges:
a) Stand facing the wall with hands shoulder width apart. Tighten ab muscles and keep back straight.	a)Stand tall with feet shoulder width apart, toes pointing forward, hands down at sides or on hips.
b) Extend right leg straight out behind you.	b) Bend both legs so that your right knee is a few inches off the ground.
c) Squeeze your butt and raise heel straight up. Hold for two seconds. Return to starting position and alternate legs.	c) Push down on left heel, then slowly straighten both legs, pushing off on heel, to return to start.
d) Repeat for three sets of 15 on each leg.	d) Alternate legs. Repeat for three sets of 10-15 reps for each leg.

Basic Crunch:	Elevated Crunch:
a) Lie on your beack with knees bent and feet flat on the floor and hands by your side.	a) Lie on back with legs lifted and knees bent and ankles crossed. Place palms behind head with elbows extended.
b) Tighten your abs and slowly lift up shoulder until you can feel the contraction.	b) Slowly contract abs by lifting both the upper body and the lower abs a few inches off the floor. Hold for a two to three seconds.
c)Return back to starting position. Repeat for three sets of 20 reps.	c)Return back to starting position. Repeat for three sets of 20 reps.

Side Crunch:	Reverse Crunch:
a) Lie on your back with knees bent and arms by your side.	a) Lie on your back with knees bent and arms by your side.
b) Contract abs and lift left leg and right elbow until they touch twisting your body.	b) Contract abs and curl upper body while lifting hip a few inches off the floor. Keep lower back against the floor.
c) Return back to starting position and alternate. Repeat for three sets of 15 reps for each side.	c) Hold for a few seconds then slowly return to starting position. Repeat for three sets of 15 reps.

Back Bench Curl:	Bench Curl:
a) Lie on your stomach with arms by your side.	a) Lie on your back with arms crossed at your chest. Use ankles to grip bar.
b) Slowly curl up. Do not bend too far.	b) Contract abs and slowly curl up until sitting up straight.
c) Return to starting position and repeat for two sets of 15 reps.	c) Return to starting position. Repeat for two sets of 15 reps.

Wall Push-up:	Knee Push-up:
a) Stand with hands shoulder width apart and palms on the wall and fingers pointing upward. Legs shoulder width apart.	a) Get on your hands and knees with hands shoulder width apart and fingers facing forward and ankles crossed.
b) Slowly bend elbows until arms are at a 90 degree angle or until chest is close to the wall.	b) Pull abs tight and rock weight forward as you slowly bend your elbows to a 90 degree angle or until chest is close to the floor.
c) Return to starting position. Repeat for three sets of 15 reps.	c) Slowly straighten arms and return to starting position. Repeat for three sets of 15 reps.

Toe Push-up:	Plie:
a) Get on your hands and toes with hands shoulder width apart and fingers facing forward and legs straight.	a) Stand up straight with legs together and toes pointing out making a 'v' shape.
b) Pull abs tight and rock weight forward as you slowly bend your elbows to a 90 degree angle or until chest is close to the wall.	b) Contract buttocks and slowly bend knees until at a 90 degree angle while lifting arms to shoulder height.
c) Slowly straighten arms and return to starting position. Repeat for three sets of 15 reps.	c) Return to starting position. Repeat for three sets of 15 reps.

Stepping:

a) Use a stepping machine or find a flight of stairs. Stand with back straight and hands on the handles or hands on your hips.

b) Lead with one leg and then with the other leg. Walk up and down squeezing your butt muscles.

c) Repeat for three sets of 15 reps.