Make the move … make the change!!
Project Weightloss Exercise Glossary & Tips!!
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Before you start an exercise programme make sure read this checklist:
• Ensure that you have no medical problems, back problems or hip soreness. If you feel you
may have, consult your GP.
• If you feel unwell at any stage, stop immediately. Look out for signs of stress like
breathlessness or feeling dizzy.
• Allow at least an hour-and-a-half after food before beginning your routine.
• Work at your own pace. Don't push yourself too hard.
Exercise myth list:
• Aerobics is better for shaping up than weights
• If you exercise it doesn't matter what you eat
• If women lift weights, they get bulky
• You should only drink water when you feel thirsty
• Helps firm up your body
• Speeds up your metabolism
• Builds bone density
• Helps to smooth/ reduce cellulite
• Decrease dress size
• Increases strength
• Increases energy
• Improves your posture
Walking wonders:
• Strengthens the cardiovascular system
• Tones muscles
• Increases flexibility
• Reduces stress
• Lowers fat
• Works the legs and bum
• Helps to reduce cellulite
Tips for the ultimate walk workout:
1. Choose a route you enjoy and one that's not too far from your home (the park, beach
etc.)
2. Measure the distance in a car, 4 miles is optimum.
3. Get a walking buddy. You can motivate each other to get out!
4. Walk heel to toe. This helps to prevent knee and back strain.
5. Get a good pair of runners or walking shoes, these will help prevent injuries, or sore feet.
Ideally change your runners every three months if you are doing a lot of exercise.
6. Change your stride every ten to fifteen minutes, this will help prevent soreness and
stiffness in your joints.
Make the move … make the change!!
How to continue training right through winter:
• Set yourself goals
• Make sure you have the correct clothing
• Get yourself a training buddy
• Enrol in an exercise class
• Keep drinking plenty of water
• Treat yourself when you achieve your targets
Stretching
It is important to warm up and warm down at the beginning and end of each workout
session that you do. Below are three simple yet effective stretches
that you can do:
1) Hamstring stretch: Cross you right foot over your left and slowly bend down and
touch your toes. Don't worry if you can't do it fully, just get as far as you can. It is
important not to bounce. Hold for 15 seconds and return to standing position. Then
change leg and repeat.
2) Quadricep stretch: Stand close to a wall/chair and place one hand on the wall. Place
your right hand on your right ankle and pull your heel up towards your bum. Hold for
15 seconds and change leg.
3) Shoulder rolls: Stand with a straight posture and your feet together. Bring your
hands together and roll your shoulders forward in a circular motion. Go forward for
20 and backwards for 20.
___________________________________________________________________________
Sample Exercises
Note: Please ask your Project Weightloss Leader to go through the following series of
exercises with you if you are not sure of them. They will also advise you on repetitions,
adaptations or progressions depending on your fitness levels.
Legs…
1. Squats
Feet shoulder-width apart, toes facing forward.
• Slowly lower your body back as far as you can by pushing your hips back and bending at
your knees. Aim to get your thighs parallel to the floor, 90 degrees or as far you feel
comfortable. Knees should not go over your toes. Look straight ahead and suck your navel
into your spine, keeping your torso as upright as possible.
• Return to start position keeping knees soft.
2. Half Squats
Feet shoulder-width apart, toes facing forward.
• Slowly lower your body back as far as you can by pushing your hips back and bending at
your knees. Aim to get your thighs parallel to the floor, 90 degrees or as far you feel
comfortable. Knees should not go over your toes. Look straight ahead and suck your navel
into your spine, keeping your torso as upright as possible.
Make the move … make the change!!
• Hold this position and pulse for prescribed number of repetitions
• Return to start position keeping knees soft.
3. Wide Foot Squats
Feet twice shoulder-width apart, toes turned out at a slight angle.
• Slowly lower your body as far as you can by pushing your hips back and bending at your
knees. Knees should not go over your toes. Look straight ahead and suck your navel into
your spine, keeping your torso as upright as possible.
• Return to start position keeping knees soft.
4. Jump Squat
Feet shoulder-width apart, toes facing forward.
• Squat down as far as you can; arms straight down in between legs.
• Explosively jump up as high as you can; reaching arms up above as high as you can.
• Return to squat position and repeat above for prescribed number of repetitions
5. Ski Squat Wide Feet
Stand up against a wall. Feet twice shoulder-width apart. Toes turned out at a slight angle.
• Slide down the wall bending at your knees until the tops of your thighs are parallel to the
ground, 90 degree angle and your ankles are positioned underneath your knees.
• Keep your upper torso back against the wall and hold arms out in front at shoulder height.
• Hold this position for requested period of time.
6. Ski Squat Close Feet
Stand up against a wall. Feet hip distance apart. Toes facing forward.
• Slide down the wall bending at your knees until the tops of your thighs are parallel to
the ground, 90 degree angle and your ankles are positioned underneath your knees.
• Keep your upper torso back against the wall and hold arms out in front at shoulder
height.
• Hold this position for prescribed period of time.
7. Ski Squat Regular Feet
Stand up against a wall. Feet shoulder-width apart. Toes facing forward.
• Slide down the wall bending at your knees until the tops of your thighs are parallel to the
ground, 90 degree angle and your ankles are positioned underneath your knees.
• Keep your upper torso back against the wall and hold arms out in front at shoulder height.
Hold this position for requested period of time.
8. Lunge
Feet hip distance apart. Toes facing forward.
• With your left leg take a step forward and slowly lower your body until your front knee is
bent at a 90 degree angle. Your rear knee should be an inch off the floor and keep your
torso upright for the entire movement.
• Pause, and then slowly push yourself back to the starting position.
• Complete the prescribed number of repetitions on your left leg then do the same number
on the right leg.
9. Back Lunge
Feet hip distance apart. Toes facing forward.
• With the left leg take a step backwards and slowly lower your body until your front knee is
bent at a 90 degree angle. Your rear knee should be an inch off the floor and keep your
torso upright for the entire movement.
• Pause, and then slowly push yourself forward to the starting position.
Make the move … make the change!!
• Complete the prescribed number of repetitions on your left leg then do the same number
on the right leg.
10. Back Lunge and Kick
Feet hip distance apart. Toes facing forward.
• With left leg take a step backwards and slowly lower your body until your front knee is
bent at a 90 degree angle. Your rear knee should be an inch off the floor and keep your
torso upright for the entire movement.
• Pause, and then push yourself forward to starting position, kicking the lunging leg out in
front.
• Complete the prescribed number of repetitions on your left leg then do the same number
on the right leg.
11. Side Lunge
Feet hip distance apart. Toes facing forward.
• With the left foot take a big step to the left side as you push your hips back and lower your
body by dropping your hips and bending your left knee.
• Pause, and then slowly push yourself back to the start position.
12. Standing Leg Raise Side
Position yourself directly behind a chair, table or any other piece of furniture to use for
balance. Stand upright with your feet hip distance apart.
• With your back and leg straight lift your left leg out to the side. Foot to be slightly turned
in.
• Pause, and return to the start position.
• Complete the prescribed number of repetitions on your left leg then do the same number
on the right leg.
13. Standing Leg Raise Forward
Position yourself to the side of a chair, table or any other piece of furniture for balance.
Stand with your feet hip distance apart.
• With your back and leg straight lift the inside leg out in front about 45 degrees, toes facing
forward.
• Pause, and return to the start position.
• Complete the prescribed number of repetitions on your inside leg then turn around and
do the same number on the inside leg.
14. Standing Hip Rotation
Position yourself to the side of a chair, table, or wall for balance. Stand with your feet
together and your body square. Lift up your outside leg so that your knee is in line with your
hip.
• Rotate the knee outwards about 45 degrees.
• Slowly return the knee to the start position.
15. Standing Knee Ups
Feet Hip distance apart. Toes facing forward.
• Keeping your torso upright and core tight lift the left knee up as far as you can.
• Return to the start position.
• Complete the prescribed number of repetitions on the left leg then do the same number
on the right leg.
Make the move … make the change!!
16. Standing Calve Raises
Using a small step, block of wood or the bottom step on your stairs position yourself so that
you can hold onto a banister or wall.
• Balance on the balls of your feet heels hanging off the step.
• Slowly rise up onto your toes keeping your body in a straight line from ankles to shoulders.
• Slowly lower back down to the start position.
• Complete prescribed number of repetitions.
17. Step Ups
Stand in front of a bench, step or bottom step of your stairs. Feet hip distance apart.
• Step up on to the bench with your left leg and push your body up until your left leg is
straight.
• Keeping your torso upright and core tight stand up tall and touch your right foot onto the
bench.
• Step back down onto the floor with right leg and return left leg back to the start position.
• Complete the prescribed number of repetitions on the left leg then do the same number
on the right leg.
18. Advanced Step Ups
Stand in front of a bench, step or bottom step of your stairs. Feet hip distance apart.
• Step up on to the bench with your left leg and push your body up until your left leg is
straight.
• Keeping your torso upright and core tight stand up tall bringing your right knee up towards
chest.
• Step back down onto the floor with your right leg and return your left leg back to the start
position.
• Complete the prescribed number of repetitions on the left leg then do the same number
on the right leg.
19. Side Leg Raise
Lying on your left side legs stacked and ankles in a straight line with shoulders, or if you
prefer bend the bottom leg back at the knee. Support your head with your left hand and
rest your right hand on the floor in front of your torso to balance.
• Keeping your hip rolled forward and toes towards you. With your leg straight raise your
right leg up as far as you can.
• Slowly return to the start position.
• Complete the prescribed number of repetitions on the right leg then do the same number
on the left leg.
20. Side Leg Raise Front
Lying on your left side legs stacked and ankles in a straight line with shoulders, or if you
prefer bend the bottom leg back at the knee. Support your head with your left hand and
rest your right hand on the floor in front of torso to balance.
• Keeping your hip rolled forward and toes towards you. Bring your right leg forward about
45 degrees.
• With your leg straight raise your right leg up as far as you can.
• Slowly return to the start position
• Complete the prescribed number of repetitions on the right leg then do the same number
on the left leg.
Make the move … make the change!!
21. Side Leg Raise Back
Lying on your left side legs stacked and ankles in a straight line with shoulders, or if you
prefer bend the bottom leg back at the knee. Support your head with your left hand and
rest your right hand on the floor in front of your torso to balance.
• Keeping your hip rolled forward and toes towards you. Take your right leg behind your
body as far as you can.
• With your leg straight raise your right leg up as far as you can.
• Slowly return to the start position
• Complete the prescribed number of repetitions on the right leg then do the same number
on the left leg.
22. Side Leg Circles
Lying on your left side legs stacked and ankles in a straight line with shoulders, or if you
prefer bend the bottom leg back at the knee. Support your head with your left hand and
rest your right hand on the floor in front of your torso to balance.
• Keeping your hip rolled forward and toes towards you raise your right leg up as far as you
can.
• Keeping the leg straight circle clockwise prescribed number of repetitions, as large a circle
as you can make without your hip falling backwards.
• Hold, and then do same number anti clockwise.
• Return your leg to the start position.
• Complete the prescribed number of repetitions on the right leg clockwise/anti clockwise
then do the same number on the left leg.
23. Bum Kicks
On your hands and knees get yourself into a box position. Place hands directly underneath
your shoulders and place your knees hip distance apart.
• Without arching your back and keeping your core tight. Bring your leg knee in towards
your chest.
• Then extend your leg fully back up towards the ceiling. Squeezing your bum and making
sure you keep your hips square and your back is flat.
• Return the knee back to the chest and repeat for the prescribed number of repetitions.
• Return to the start position and do the same number on the right leg.
24. Hamstring Curl
On your hands and knees get yourself into a box position. Place your hands directly
Underneath your shoulders and place your knees hip distance apart.
• With a straight leg extend up so that your left leg is in line with your body.
• Bending your knee and squeezing your thigh muscles bring your heel towards your bum.
• Pause, and then return to the start position.
• Complete the prescribed number of repetitions on the left leg then do the same number
on the right leg.
25. Pelvic Floor Kicks
On your hands and knees get yourself into a box position. Place your hands directly
underneath your shoulders and place your knees hip distance apart. Extend your left leg up
so that it is in line with your body, knee bent at a 90 degree angle, toes flexed towards the
floor.
• Raise the left leg up towards the ceiling as far as you feel comfortable.
• Squeeze your bum as you lift
Make the move … make the change!!
• Return to the start position and repeat for the prescribed number of repetitions then do
the same number on the right leg.
26. Squat and Kick
Feet shoulder-width apart, toes facing forward.
• Slowly lower your body back as far as you can by pushing your hips back and bending at
your knees. Aim to get tops of thighs parallel to the floor, 90 degrees. Knees should not go
over your toes. Look straight ahead and suck your navel into your spine, keeping your torso
as upright as possible.
• As you return to the start position kick your left leg out in front of you as high as you can.
• Complete the prescribed number of repetitions on the left leg then do the same number
on the right leg.
27. Squat and Knee Up
Feet shoulder-width apart, toes facing forward.
• Slowly lower your body back as far as you can by pushing your hips back and bending at
your knees. Aim to get tops of thighs parallel to the floor, 90 degrees. Knees should not go
over your toes. Look straight ahead and suck your navel into your spine, keeping your torso
as upright as possible.
• As you return to the start position bring your left knee up towards your chest as far as you
can.
• Complete the prescribed number of repetitions on the left leg then do the same number
on the right leg.
Chest…
28. Standing Bench Press
Stand with your feet shoulder-width apart. Hold your weights up to your chest at shoulder
height.
• Extend your arms out in front, keeping your arms at shoulder level all the way though.
• Return your arms back to the start position.
29. Standing Incline Bench Press
Stand with your feet shoulder-width apart. Hold your weights up to your chest at shoulder
height.
• Extend your arms up to a 45 degree angle.
• Return your arms back to the start position.
30. Pec Deck
Stand with your feet shoulder-width apart. Holding weights raise your arms up to shoulder
height and bend the elbows to 90 degrees. Palms facing outwards.
• Squeezing your chest muscles bring your elbows together in front of your body.
• Return to the start position and complete the prescribed number of repetitions.
31. Straight Arm Pec Deck
Stand with your feet shoulder distance apart. Holding weights and keeping your arms
straight raise them out to the sides and up to shoulder height.
• Keeping your arms straight bring your arms together in front of your body so that your
hands touch.
• Return to the start position and complete the prescribed number of repetitions.
32. Lying Bench Press
Make the move … make the change!!
Lie on a bench or on a mat with your knees bent. With a weight in either hand, palms facing
outwards, extend your arms directly above your nipple line.
• Lower your elbows towards/to the floor in line with your shoulders.
• Return to the start position and complete the prescribed number of repetitions.
33. Lying Bench Twists
Lie on a bench or on a mat with your knees bent. With a weight in either hand, palms facing
in. Extend your arms directly above your nipple line.
• As you lower your elbows towards/to the floor twist your hands so that your palms face
outwards. Keep your elbows in line with your shoulders
• Return to the start position twisting your hands so that your palms are facing in again.
• Complete the prescribed number of repetitions.
34. Lying Pec Flys
Lie on a bench or on a mat with your knees bent. With a weight in either hand, palms facing
in. Extend your arms directly above your nipple line. Bend your elbows slightly outwards, as
though you are hugging a tree!
• Without changing the angle of each elbow extend your arms out and lower towards the
floor.
• Return to the start position and complete the prescribed number of repetitions.
35. Lying Chest Circles
Lie on a bench or on a mat with your knees bent. With a weight in either hand, palms facing
in. Extend your arms directly above your nipple line.
• Keeping your hands together and your arms straight extend over your head as far as you
feel comfortable.
• Circle your arms out to your sides and bring them back together.
• Return to the start position and complete prescribed number of repetitions.
36. Lying Pullovers
Lie on a bench or on a mat. Cross your feet at your ankles and bend your knees up to 90
degrees. With a weight in either hand, palms facing in. Extend your arms directly above your
nipple line.
• Keeping your hands together and your arms straight extend over your head as far as you
feel comfortable.
• Return back to the start position and complete prescribed number of repetitions.
Shoulders…
37. Press Ups
Lie chest down with your hands at shoulder level palms flat on the floor and slightly more
than shoulder distance apart. Keep your legs straight and toes tucked under. Straighten your
arms as you lift your body off the ground.
• Keeping a straight line from feet to shoulders. Bending your elbows and keeping your core
tight lower your chest down to the floor.
• Exhale as you push your body back up to the start position.
38. Press Ups Wide Grip
Lie chest down with your hands at shoulder level palms flat on the floor and twice shoulder
distance apart. Keep your legs straight and toes tucked under. Straighten your arms as you
lift your body off the ground.
Make the move … make the change!!
• Keeping a straight line from feet to shoulders. Bending your elbows and keeping your core
tight lower your chest down to the floor.
• Exhale as you push your body back up to the start position.
39. Modified Press Ups
Lie chest down with your hands at shoulder level palms flat on the floor and slightly more
than shoulder distance apart. Cross over ankles, knees on the floor with your hips forward
so that there is a straight line from knees to shoulders. Straighten your arms as you lift your
body off the ground.
• Keeping a straight line from feet to shoulders. Bending your elbows and keeping your core
tight lower your chest down to the floor.
• Exhale as you push your body back up to the start position.
40. Military Press
Stand with feet shoulder-width apart, keeping your core tight. Hold a weight in either hand
at each shoulder.
• Push the hands up towards the ceiling touching the weights in the middle above the crown
of your head.
• Return to the start position making sure you bring the weights all the way down to touch
your shoulders.
41. Reverse Press
Stand with feet shoulder-width apart, keeping your core tight. Hold a weight in either hand.
Start with your weights in front of your chest and palms facing in, weights touching.
• Keeping your weights together extend your arms up fully toward the ceiling.
• Return to the start position ensuring you keep your arms tucked in at all times.
42. Side Lateral Raise
Stand with feet shoulder-width apart, keeping your core tight. Hold a weight in either hand
down at your sides.
• Keeping your shoulders back and a slight bend in your arms raise the weights up to
shoulder height.
Imagine you are pouring out water – as the weights rise, pour out the water.
• Lower the weights back down to the starting position.
43. Front Raise
Stand with feet shoulder-width apart, keeping your core tight. Hold a weight in either hand
in front of your thighs.
• Keeping your arms straight raise up to shoulder height.
• Lower back down to the start position.
44. Shoulder Circles
Stand with your feet shoulder-width apart, keeping your core tight. Hold a weight in either
hand at your sides with your palms facing out.
• Keeping your arms straight bring your arms up so that the weights meet above your head
and your palms are still facing forward.
• Again keeping the arms straight return them back down towards your sides.
45. Wall Press Up
Stand around two feet away from the wall, with your feet shoulder-width apart. Place your
hands on the wall at nipple line and shoulder-width apart.
• Keeping your back straight lower your body towards the wall.
• Exhale as you push your body back out to the start position.
Make the move … make the change!!
Back…
46. Single Arm Row
Hip distance apart place the left knee onto a chair or bench, keeping your right leg straight
and a little behind the left knee. Lean forward keeping your back straight and rest your left
hand on the chair bench for balance.
• Extend the right arm to the floor.
• Keeping your elbow close by your body raise your arm up as high as you can
• Extend your arm fully on way the back down.
• Complete the prescribed number of repetitions on the right arm then do the same
number on the left arm.
47. Bent Over Row
Stand with your feet wide apart. Bend your knees slightly as though you are sitting into a
chair and tilt your upper body forward keeping your back straight.
• Extend your arms out fully towards the floor with your palms facing your body.
• Pull your arms up towards your body so that your elbows are in line with your shoulders.
• Extend your arm fully on the way back down.
• Complete the prescribed number of repetitions on the right arm then do the same
number on the left arm.
48. Bent Over Row Reverse Grip
Stand with your feet wide apart. Bend your knees slightly as though you are sitting into a
chair and tilt your upper body forward keeping your back straight.
• Extend your arms out fully towards the floor with your palms facing away from your body.
• Pull your arms up towards your body so your elbows are in line with your shoulders.
• Extend your arm fully on way back down.
• Complete the prescribed number of repetitions on the right arm then do the same
number on the left arm.
49. Deadlifts
Stand with feet together and your back straight. Hold your weights on your thighs with your
arms relaxed.
• Keeping your legs as straight as you can, core tight and keeping your eyes looking ahead
lower the weights towards the floor by leaning your body gently towards the floor.
• Pause and then squeeze your bum as you gently return to the start position.
50. Towel Pulls (Partner assisted exercise)
Standing with your feet shoulder-width apart. Bend your knees slightly as though you are
sitting into a chair and tilt your upper body forward keeping your back straight. With your
arms extended out front at 45 degrees each of you takes hold of either end of a towel.
• Taking it in turns, one person pulls their arms up as high as they feel comfortable keeping
their elbows close to their body.
• Then the other person does the same which will cause their partners arms to extend fully
out to the start position.
• Repeat the above movement for the prescribed number of repetition.
Make the move … make the change!!
Biceps…
56. Dips
Sit on a chair or bench. Place your hands by your hips and place your feet out in front of you,
hamstrings parallel to the floor. Shoulders back and look ahead.
• Bend your elbows so your bum goes towards the floor. Make sure you always keep you
bum close to the chair or bench.
• Extend your arms so that they are fully locked out.
• Complete the prescribed number of repetitions then sit back on the chair/bench.
57. Tricep Press behind Neck
Sit or stand with your feet shoulder-width apart. Cross over your weights and extend your
arms above your head. Keep your core tight and knees soft.
• Keeping your arms close to your ears lower the weights down to the base of your neck.
• Fully extend your arms back up above your head.
58. Front Tricep Extension
Sit or stand with your feet shoulder-width apart. Place your arms out in front and up at
shoulder height with your palms facing in.
• Keeping your arms up at shoulder height bend your elbows and bring the weights towards
your shoulders.
• Fully extend your arms back out to the start position.
59. Tricep Kickbacks
Stand with your feet wide apart. Bend your knees slightly as though you are sitting into a
chair and tilt your upper body forward keeping your back straight. Keep your elbows tucked
into your sides and bent at 90 degrees.
• Using only your elbow joint extend your arms back while squeezing your triceps.
Keep the movement controlled, do not swing the arms back.
• Slowly return to the start position.
60. Advanced Tricep Kickbacks
Stand with your feet wide apart. Bend your knees slightly as though you are sitting into a
chair and tilt your upper body forward keeping your back straight. Keep your elbows tucked
into your sides and bent at 90 degrees.
• Using only your elbow joint extend your arms back and up towards the ceiling as high as
you feel comfortable.
Keep the movement controlled, do not swing the arms back and squeeze the triceps as you
extend
• Slowly return to the start position.
61. Lying Tricep Extension
Lie on a bench or a mat with your knees bent. With your weights either side of your face.
• Extend the weights up towards the ceiling.
Keep the movement controlled and squeeze the triceps as you extend
• Slowly return to the starting position.
62. Lying Tricep Crossovers
Lie on a bench or a mat with your knees bent. With a weight in your right hand extend your
arm up towards the ceiling. Place your left hand underneath the right elbow to keep your
right arm in position.
Make the move … make the change!!
• Lower the weight down towards the left shoulder.
• Extend the arm back up to the start position.
Keep the movement controlled and squeeze the triceps as you extend
63. Lying Advanced Tricep Extension
Lie on a bench or a mat with your knees bent. With your weights either side of your face.
• Extend the weights at 45 degrees away from your body (rather than straight up to the
ceiling).
Keep the movement controlled and squeeze the triceps as you extend
• Slowly return to the starting position.
Abs…
64. Sit Ups (hands behind neck)
Lie on a mat with your knees bent. Place your hands by your ears, ensuring that your head is
just resting in your hands; never pull your neck forward. Pick a point on the ceiling and keep
your eyes looking at the same point throughout the movement.
• Using your stomach bring your shoulders off the floor and sit up about 3-4 inches.
Breathe out as you bring yourself up. Do not use your neck to bring you up. All the effort
should come from your stomach muscles.
• Slowly roll back down to the starting position.
65. Sit Ups (hands on the knees)
Lie on a mat with your knees bent. Rest your hands onto your thighs.
• Using your stomach muscles bring your shoulders off the floor and slide your hands up
towards your knees. Breathe out as you bring yourself up.
• Slowly roll back down to the starting position.
66. Side Bridge
Lie on your left side on a mat with your legs stacked and leaning on your left elbow.
• Raise your whole body off the mat, with your feet and elbow being the two points of
contact with the mat.
• Keeping your legs straight and in line with your shoulders hold this position for 30 seconds
initially and then build up to 1 minute as you become stronger.
Ensure that there is no dip in your back whatsoever. If you experience any back pain stop
immediately.
67. Bridge
Lie on your front on a mat and place your elbows underneath your shoulders.
• Tuck your toes under and keeping your legs straight; raise your body off the mat keeping
your back flat and parallel to the floor.
• Suck your navel towards your spine and hold this position for 30 seconds initially and then
build up to 1 minute as your become stronger.
Ensure that there is no dip in your back whatsoever. If you experience any back pain stop
immediately. If lifting your whole body off the floor is too much you can keep one knee or
both on the floor. Make sure your back is flat during this exercise.
68. Pilates Sit Up
Lie on your back on a mat.
• Bring your legs up into a table top position, Knees above hips and at a 90 degree angle.
• Keeping your core tight hold this position for the prescribed amount of time. If you
experience any back pain stop immediately.
Make the move … make the change!!
69. Sit up Leg Crossovers
Lie with your back on the mat and your hands underneath your bum, protecting your lower
back. Extend your legs outwards at 45 degrees, legs straight.
• Extending the legs out wide each time alternate crossing the legs over one another.
The lower your legs are the harder it will be on the lower back, so don’t go too low in the
beginning.
70. Sit up: Single Leg Lifts
Lie with your back on the mat and your hands underneath your bum, protecting your lower
back. Extend your legs up towards the ceiling.
• Keeping your legs straight alternate lowering each leg towards the floor without arching
your back.
• Return the leg to the start position before lowering the other leg.
The lower your legs go the harder it will be on the lower back, so don’t go too low in the
beginning.
71. Sit up: Double Leg Lifts
Lie with your back on the mat and your hands underneath your bum, protecting your lower
back. Extend your legs up towards the ceiling.
• Keeping your legs straight and together lower them both down towards the floor without
arching your back.
• Return both together to the start position.
The lower your legs go the harder it will be on the lower back, so don’t go too low in the
beginning.
72. Sit up: Knee to Chest
Lie with your back on the mat and your hands underneath your bum, protecting your lower
back. Bring both leg in towards your chest
• Keeping your legs and feet together extend both out fully to straight legs.
• Return both together to towards your chest.
The lower your legs go the harder it will be on the lower back, so don’t go too low in the
beginning.
73. V Sit ups
Lie on your back with your feet held off the floor and hands over your thighs.
• Sit up and bring your knees into your chest whilst keeping your arms extended
• Slowly lower your upper body and extend your legs out to the start position.
• Repeat for the prescribed number of repetitions.
74. Weighted Sit up
Lie on a mat with your knees bent. Hold a weight in your hands and extend your arms out.
Pick a point on the ceiling and keep your eyes looking at the same point throughout the
movement.
• Using your stomach muscles bring your shoulders off the floor and sit up about 3-4 inches.
Bring your arms forward towards your knees. Breathe out as you bring yourself up. Do not
use your neck to bring you up. All the effort should come from your stomach muscles.
• Slowly roll back down to the starting position.
Make the move … make the change!!
Combinations…
75. Squat and Front Press
Feet shoulder-width apart, toes facing forward. Hold weights at sides of your body
• Keeping the weights at your sides slowly lower your body back as far as you can by
pushing your hips back and bending at your knees. Aim to get tops of thighs parallel to the
floor, 90 degrees or as far you feel comfortable. Knees should not go over your toes. Look
straight ahead and suck your navel into your spine, keeping your torso as upright as
possible.
• Return to the start position keeping knees soft. Bring the weights up to your shoulders and
push the weights out, fully extending your arms and at shoulder level throughout.
76. Squat and Press Ceiling
Feet shoulder-width apart, toes facing forward. Hold weights at sides of your body
• Keeping the weights at your sides slowly lower your body back as far as you can by
pushing your hips back and bending at your knees. Aim to get tops of thighs parallel to the
floor, 90 degrees or as far you feel comfortable. Knees should not go over your toes. Look
straight ahead and suck your navel into your spine, keeping your torso as upright as
possible.
• Return to the start position keeping knees soft. Bring the weights up to your shoulders and
push your arms up towards the ceiling.
77. Squat Swing and Turn
Feet shoulder-width apart, toes facing forward. Arms straight and weights together resting
in between thighs.
• Keeping the weights in this position slowly lower your body back as far as you can by
pushing your hips back and bending at your knees. Aim to get tops of thighs parallel to the
floor, 90 degrees or as far you feel comfortable. Knees should not go over your toes. Look
straight ahead and suck your navel into your spine, keeping your torso as upright as
possible.
• As you return up to the start position, bring the arms up to shoulder height and rotate the
upper torso to the right.
• Complete prescribed number of repetitions rotating to the right then do the same number
rotating to the left.
Keep the arms straight throughout this movement.
78. Squat and Swing Centre
Feet shoulder-width apart, toes facing forward. Arms straight and weights together resting
in between thighs.
• Keeping the weights in this position slowly lower your body back as far as you can by
pushing your hips back and bending at your knees. Aim to get tops of thighs parallel to the
floor, 90 degrees or as far you feel comfortable. Knees should not go over your toes. Look
straight ahead and suck your navel into your spine, keeping your torso as upright as
possible.
• As you return up to the start position extend the arms up towards the ceiling as
apendulum.
Keep the arms straight throughout this movement.
79. Squat and Reverse Press
Make the move … make the change!!
Feet shoulder-width apart, toes facing forward. Hold a weight in either hand. Start with your
weights in front of your chest and palms facing in, weights touching.
• Keeping the weights in this position slowly lower your body back as far as you can by
pushing your hips back and bending at your knees. Aim to get tops of thighs parallel to the
floor, 90 degrees or as far you feel comfortable. Knees should not go over your toes. Look
straight ahead and suck your navel into your spine, keeping your torso as
upright as possible.
• As you return to the start position Extend your arms up towards the ceiling.
80. Squat and Side Lateral Raise
Feet shoulder-width apart, toes facing forward. With a slight bend in your arms hold the
weights at the sides of your body.
• Keeping the weights at your sides slowly lower your body back as far as you can by
pushing your hips back and bending at your knees. Aim to get tops of thighs parallel to the
floor, 90 degrees or as far you feel comfortable. Knees should not go over your toes. Look
straight ahead and suck your navel into your spine, keeping your torso as upright as
possible.
• As you return to the start position keep your shoulders back and a slight bend in your arms
raise the weights up to shoulder height.
Imagine you are pouring out water – as the weights rise, pour out the water.
81. Squat and Front Raise
Feet shoulder-width apart, toes facing forward. Hold a weight in either hand in front of your
thighs.
• Keeping your arms in front of thighs slowly lower your body back as far as you can by
pushing your hips back and bending at your knees. Aim to get tops of thighs parallel to the
floor, 90 degrees or as far you feel comfortable. Knees should not go over your toes. Look
straight ahead and suck your navel into your spine, keeping your torso as upright as
possible.
• As you return to the start position keeping your arms straight, raise up to shoulder height.
Food
Ideas
Please Note: Please ask your Project Weightloss Leader to go through the exercises with you
if you are not sure of them. They will also advise you on repetitions, adaptations or
progressions depending on your fitness levels.