We have chosen exercises that do not require equipment (except for Pull-up). These exercises should be done on a carpeted floor or padded area.
Push-up
Lie on your stomach on the floor and position your hands under the shoulders. Your palms should be down, in contact with the floor and your fingers straight forward. Your legs and body should be straight and your head should be in line with the spine. Press yourself upwards, fully extending your elbows and supporting the lower body on the toes, keeping the back and knees straight. Then lower the body until there is a 90 degree angle at the elbows, then raise the body till the arm is straight for one cycle. Repeat to the 90 degree and up positions for the specified number of repetitions. (For younger children, this exercise can be performed with the knees bent - supporting the lower body on the knees.) Strengthens chest and arms ... (also President's Challenge)
Pull-up
Student hangs from a horizontal bar with arms fully extended and feet free from floor, using an underhand grip (palms facing toward body). Student raises body until chin clears the bar and then lowers body to full-hang position. Student repeats exercise from the full-hang position. Strengthens back and arms
Isometric Lateral Pull
Stand with your shoulders low and relaxed, chest and rib cage lifted, and abdominals contracted. Raise your arms over your head and cross your wrists. Make two fists with your hands. Contract the muscles in your arms, shoulders, and upper back and hold the contraction. Pull your elbows down slowly to each side, squeezing your shoulder blades together, until your fists are about level with your shoulders and the arms are pointed out from your body. Continuing to contract the muscles, raise your arms to the starting position, then repeat. Strengthens back.
Shrug
Stand with your palms facing inward and the arms hanging at your sides. Raise your shoulders as high as you can up towards your ears. Lower the shoulders to starting position, then repeat. Strengthens trapezius (upper back).
Lunge
Stand with your head up, trunk straight and feet shoulder width apart. Step forward with your right leg, not in-line as if on a balance beam. Your weight is on your right leg and your left heel is lifted from the floor. Lower your body straight down until the right thigh is nearly parallel to the floor. Don't let your left knee hit the floor, and keep your right knee in line above your ankle. Press up with the right foot (with the "push" coming from the heel - not the toe) until you are back to the starting position. Perform repetitions, then repeat with the opposite leg. Strengthens quadriceps (front of thigh).
Calf Raise
Stand with your feet shoulder-width apart. Raise up on your toes, contracting the muscles in the calves. Hold 1-2 seconds, then slowly lower back to the starting position. This exercise may be performed with or without weights. Strengthens calves.
Hamstring Lift
Position yourself on your hands and knees, then lower down to your elbows, making sure the elbows stay directly under your shoulders. Keep your back straight and your abdominals pulled in tight. Keeping the knee bent, lift the foot toward the ceiling until the thigh is parallel to the floor. Squeeze the buttocks and press the foot slightly higher toward the ceiling. Lower the leg so the thigh is again at hip level, and repeat. Perform one set of reps, then repeat with the opposite leg. Strengthens hamstrings (back of thighs) and buttocks.
Crunch
Lie on your back on the floor with both knees bent and your feet flat on the floor. Place your arms on your chest in a crossed position. Contract your abdominal muscles, raising your shoulders and upper torso off the floor. Hold for 1-2 seconds and slowly return to the starting position. Your lower back should remain in contact with the ground throughout the exercise. Strengthens mid-torso
Curl-up (Curl-up is used in testing, for training the Crunch is recommended)
Lie on your back with legs flat on the floor. A partner holds your legs. Arms are straight and pointed to your feet. Keeping this arm position, student raises the trunk curling up to where elbows cross mid-thighs and then lowers back to the floor so that the shoulder blades touch the floor, repeat the exercise without bouncing off the floor. Strengthens mid-torso
Lower Back Extension
Lie on your stomach flat on the floor. Extend your arms straight out above your head. Keeping your head in line with your spine, lift your right leg and left arm off the floor, contracting the muscles in the back. Hold 1-2 seconds, then relax. Repeat exercise with same leg and arm for specified count. Then switch to lifting the left leg and right arm. Strengthens low back.
Lying Torso Raise
Lie on your stomach on the floor and place your hands on the back of your head, elbows pointing out to the sides. Slowly lift your head and shoulders off the floor at the same time you lift your feet and lower legs off the floor. Contract the back muscles and hold 1-2 seconds, then slowly release the legs and head to the floor. Strengthens back.
Notes:
The Pull-up exercise requires that a permanent unit be mounted in your house/garage/outside. It is recommended that you purchase a unit that is specifically designed for pull-ups for safety reasons. In addition to being an excellent strengthening exercise, a pull-up is one of the exercises used in the President's Challenge Physical Fitness Program awards test.
The Curl-up exercise is used for the testing of abdominal strength and endurance. Research has shown that training the abdominals using the Crunch is more effective and safer.