Develop a Strong Back and Core

The Opposite Arm Raise exercise requires a strong and stable core. Begin with only one arm completing one motion to learn the exercise. When you’re confident in your form, add the other arm and move simultaneously. Begin without weights. Once you master form, hold a light weight in each hand. Stand with both feet together and your knees slightly bent. Bend forward from your hips, keeping your torso aligned. Bend both arms tucking your elbows into your waist. In one motion, extend your right arm forward and up, and your left arm back and up. Slowly return to your tucked-elbow position to complete one rep. Next, extend your right arm back and up, and your let arm forward and up. Begin with 10 reps total.

*Consult your physician before performing exercise.

Develop a Strong Back and Core

Fit Body:

Seated Row

The Seated Row is an effective exercise to strengthen your upper and middle back muscles. These are essential muscles for maintaining good posture while sitting, standing and lifting. Begin seated with your feet forward and flat. The seat  should be at a level where your hips are slightly higher than your knees, and your feet can rest on the floor comfortably. Next hold a handle in each hand. Pull your shoulders down and back, and your belly button in. Begin by pinching your shoulder blades together, then keeping your torso stable, pull both handles in toward your chest about 6-8 inches. Pause to break momentum, and then slowly return to your starting position with both arms straight.

*Consult your physician before performing exercise.

Seated Row for Better Posture

Bench Pushups

Bench Pushups are a great exercise to challenge your upper body and your core. Using the bench is also an effective option to reduce tension on your neck and shoulders, and still reap the strength benefits of push ups. Begin with your hands slightly wider than shoulder width. Extend your legs so you are on your toes only, and hold your body straight. Bending from your elbows, slowly lower your chest toward the bench. Pause for one second to break momentum. Next, extend both arms and return to your starting position to complete one rep. Do ten reps.

*Consult your physician before performing exercise.

Push Ups for Strength

Get Fit Quick Tip:

Power Up your Pushups!

Think of pushups as a moving Plank exercise. This exercise is as much about your core, as it is your upper body muscles. Keep your abs tight and body straight. Pull your shoulders down into your body and tuck your chin in. If you’re up for a challenge: Only push up half-way. Pause for one or two seconds, then immediately lower your body down into the next rep. For even more muscle work, do one set to fatigue (in good form) at the end of your workout.

*Consult your physician before performing exercise.

Power Up your Pushups

Get Fit Quick Tip:

Row for upper body strength!

Rowing strengthens your upper back, lower back, shoulders, arms and core. Master proper form without weight first, and then choose a light weight to begin adding load to your muscles. Maintain proper posture and control during the entire range of motion. Bend forward from your hips, keep your back aligned with your chin tucked into your chest. Hold the barbell slightly wider than shoulder width. Pulling your shoulders back, lift the bar toward your belly button, pause, slowly lower the bar until your arms are straight. Start with 10 reps.

*Consult your physician before performing exercise.

Row for Upper Body Strength!

Do Plyometric Push-Ups

Begin in a push-up position. Pull your abdominal muscles in tight, with your spine aligned. Inhale and lower your body down toward the floor. Immediately upon extending your elbows, exhale, push up and jump both hands off the floor. Land gently, lowering your body down toward the floor to complete your rep. Begin with 5 repetitions.

*Consult your physician before performing exercise.

Push-Ups Too Easy?

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Row for improved posture!

A Standing Row is an effective strength exercise for your upper and middle back. Strong back muscles mean better posture! Here’s how to start:

Stand with your feet hip-width apart and your knees slightly bent. Hold a weight in each hand. Bend forward from your hips. Keep your spine aligned, and shoulders back and down. Begin with both arms straight. Bend both elbows and pull the weights straight up to your waist. Slowly lower the weights back down to your starting position. Begin with 10 reps.

*Consult your physician before beginning exercise.

Straighten Up Your Posture

Get Fit Quick Tip:

PushUps!

Do traditional exercises like pushups still have value in your exercise plan? The answer is a resounding yes! Here’s why. Pushups incorporate all muscles of the body. Pushups use the core muscles how they are required to work during your daily activities, in a stabilizing capacity. Pushups build upper body strength.

Find a form of pushups that works for you. For example:

Wall Pushups. Stand facing the wall. Place your hands flat on the wall in front of you, about chest-level high and shoulder-width apart. Bend both elbows and lean into the wall. Keep your feet flat on the floor and keep your torso straight. Extend both arms and return to your starting position.

Bench Pushups. Place your hands in the center of a stable bench, with your body straight and toes on the floor. Bending both elbows, lower your chest toward the bench. Extend your arms and return to your starting position.

Floor Full Pushups. Place both hands flat on the floor with your hands slightly wider than your shoulders. Tuck your toes under and lift your body up off the floor.  Bend both arms and lower your chest toward the floor. Extend both arms to return to your starting position.

Floor Modified Pushups. Kneel on the floor. Place both hands flat on the floor in front of you about shoulder-width apart. Move your knees back slightly until your body is straight, with only your knees and hands on the floor. Bend both arms and lower your chest to the floor. Extend both arms to return to your starting position.

*Always consult your physician before beginning exercise.

Perfect your PushUp