Basic muscle-conditioning exercises

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Basic muscle-conditioning exercises

Here are a few exercises you can do to begin increasing your strength. Increase your activity level slowly, following the suggestions in each exercise.

Wall push-ups

Illustration of wall push-ups.

Stand facing a wall, about 12 to 18 inches away.
Place your hands on the wall at shoulder height.
Slowly bend your elbows and bring your face toward the wall, moving your hips and shoulders forward together.
Push slowly back to the starting position.
Start with 5 repetitions and work up to 8 to 12.
Rest for a minute and repeat the exercise.

When you can do this exercise against a wall comfortably (without your muscles feeling tired), you can try it against a counter. Start with 5 repetitions again and work up to 8 to 12. You can then slowly progress to the end of a couch or a sturdy chair, and finally to the floor.

Knee extension

Illustration of a quadricep strengthening exercise.

While sitting in a chair, straighten your leg and hold while you slowly count to 5. Avoid locking your knee.
Repeat 8 to 12 times.
Rest for a minute and repeat the exercise.
Do the same exercise with the other leg.

If this exercise becomes easy, you can add a light weight around your ankle or hang a grocery sack with one or two cans in it on your ankle.

Side-lying leg lift

Illustration of side-lying leg lift exercise.

Lie on your side, with your legs extended. Keep your hips straight up and down during this exercise; do not let your top hip rock toward the back.
Slowly raise your upper leg as high as is comfortable, keeping your toes pointed forward.
Slowly lower your leg to the starting position.
Repeat 8 to 12 times.
Rest for a minute and repeat the exercise.
Turn to your other side and do the same exercise with your other leg.

If this exercise becomes easy, you can add a light weight around your ankle or hang a grocery sack with one or two cans in it on your ankle.

Half squat

Illustration showing 30 degrees

Stand with your hands lightly resting on a counter or chair in front of you with your feet shoulder-width apart.
Slowly bend your knees so that you squat down just like you were going to sit in a chair.
Only bend your knees to about 30 degrees, which means that you lower yourself about 6 inches. Your heels should remain on or barely off the floor.
Rise slowly to a standing position.
Repeat 8 to 12 times.
Rest for a minute and repeat the exercise.

Credits

Primary Medical Reviewer	Martin Gabica, MD - Family Medicine
Specialist Medical Reviewer	Heather Chambliss, PhD - Exercise Science/Weight Management
Last Updated	September 1, 2006

Last updated:	September 01, 2006
Reviewed By:	Martin Gabica, MD - Family Medicine, Heather Chambliss, PhD - Exercise Science/Weight Management

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