Don’t let an injury keep you down!

As some of you may be aware, in October 2009 I had my second hip resurfacing surgery. One of the most important things I learned is that there are lots of ways to train your body even if you can’t get out of bed.

So for those of you who have mobility challenges, here is my Lower Body & Ab Exercise Routine that you don’t even have to get up and put your running shoes on!

Don’t be afraid to bring your exercise tools in bed or on to the couch – exercise bands, ankle weights, Smart Arms, Suzanne Somers Toning System and tubing also can make exercising in bed more effective.

Lower Body Bed Workout – 8 reps of each exercise
1. Point and flex your toes
2. Ankle circles in both directions
3. Leg slides – slide your legs up to 90 degree angle or whatever is comfortable and back down. Alternate for 8 reps and pull them both up together for 8 reps
4. Hip lifts – keep both knees bent and lift your buttock off the bed as high as you can. For more challenge, cross 1 leg over the other knee and lift you hips up and down. Repeat to the other side.
5. Buttock squeezes – squeeze your buttock cheeks tight together – hold for 6 counts and release for 2. Do this 8 times
6. Lie on one side and complete 8 leg lifts, 8 circles right and 8 circles left. Repeat to other leg
7. Roll over and get on your hands and knees. Extend 1 leg straight and pulse up and down 24 times and repeat to other leg.

Abdominal Bed Workout – 8 reps of each exercise unless stated otherwise. Start by lying on your back.
1. Bend both knees and with your hands reach for the top of each knee.
2. Bend both knees and reach for opposite knee with each hand.
3. Pilate pulses – With both knees bent reach hands past your hips lifting your head slightly and pump straight arms up and down 8 x 8 times (64 reps!)
4. Side reaches – reach right arm past right knee and then left arm past left knee to work oblique.
5. Bent knee crunch with single leg pull. Start by doing a basic crunch with both knees bent and then pull your right knee towards your chest as your head comes up. Do 8 reps on right then 8 reps on left and then alternate for 8 reps.
6. Roll over face down and go into a plank position. Bend your arms in 90 degree angle and rest on your forearms as you hold your lower body up on your toes. Hold this position for as long as you can, aiming for 30 seconds. If you need to take a break, bend your knees and then try again.
7. Roll ups or Push ups – since we are facing down, place your hands beside your shoulders and roll your body up as high as you can. Aim to roll up so just your knees are on the bed. For the more advance you can do a traditional push up.

Here’s to a healthy 2010 for all!
Rosalie Brown