Weigh Better U

Getting Healthy at Home

  One of the priorities at Weigh Better U, and this semi-regular column, is making fitness accessible to more people. For people who cannot regularly get to a gym, it is possible to exercise at home, without the fancy equipment we have at Weigh Better U. Disclaimer: If you have excessive difficulty or discomfort while attempting these exercises, stop immediately. If you have questions, contact samamado@weighbetteru.com.

  Hip Abduction/Adduction: These exercises strengthen leg muscles and improve stability and flexibility. Hip abduction is pushing one’s legs apart (against some kind of resistance). Hip adduction is drawing one’s legs together (against some kind of resistance). This can be done by lying on your side on the floor and lifting the leg that is away from the floor up (abduction), or lifting the leg that is on the floor away from the floor (adduction). (Adduction requires moving the “upper” leg out of the way and contorting the “lower” leg to the “upper” leg’s place.)

  Alternatively, one could use an elastic therapy band or exercise band tied between their ankle and a fixed object (such as heavy furniture) to provide the necessary resistance. (This can create a tripping hazard and can be difficult for people with balance issues.)

  Crunches: Crunches are used to strengthen one’s core and abdominal muscles. Start by lying flat on your back. Bend your knees until your feet are flat on the floor. Place your hands behind your head. Partly curl your torso forward, bring the opposite elbow towards the raised knee (left elbow towards right knee, right elbow towards your left knee).

  Trunk Twists: This exercise requires very little setup while building on various muscles, strengthening your core and upper body, improving flexibility (particularly your back). There are several types of Trunk Twists. One of the more basic types starts with standing, with your feet lined up under your shoulders. Put your hands together and twist your torso from side to side. A higher yield variation involves holding a therapy band that is securely tied to a beam or doorknob to a door that closes toward you.

  Stay healthy, even if you stay home,

  Sam (samamado@weighbetteru.com)