The Multi-Faceted Workout
 In today's busy world that we live in we want everything yesterday. For one thing in particular we all want a better and fitter body. So sorry - there is no magic pill. But what I have organized with my workouts is a multi-faceted routine. I get an entire workout by certain movements incorporating arms, legs, core, and balance. The routine is aerobic - as proper breathing techniques is important to get optimal results.
The important part of this type of exercise is to keep your stomach tight throughout the movements. You would want to think 'belly button goes towards the spine'. Or another way to think of it - keep the abdominals engaged throughout the routine.
I've always exercised, but one thing for certain I never really did a routine thinking on those terms - until five years ago. I recuperated from my eighth hip surgery and I wanted to walk and function as normal as possible. So I decided with my knowledge as a physical therapist and personal trainer that I was going to do my routine in a multi-faceted way knowing the bio-mechanics of the body. It worked. Let's face it our daily activities incorporate multi-faceted movements - such as: reaching for a milk carton out of the refrigerator - your stomach is contracting as your arm is extending out to lift the container.
Advantages doing the multi-faceted exercises are:
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strengthens the core |
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tones the muscles |
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elongates the muscles and as a result increases flexibility |
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helps to improve balance |
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helps to increase bone density |
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with proper breathing techniques it helps to enhance oxygen throughout the body |
 I would like to share with you some of the exercises that have helped me get back on my feet and feel as 'normal' as possible. Please do keep in mind that we are all so different. My routine may not work for you as it does for me. If you try the exercises and find them to be challenging - you may have to modify your positions and movements to accommodate your needs.
It is imperative to consult with your physician prior to starting any exercise program. It is normal to feel some muscle discomfort following the exercises - but never pain. If you have any signs of pain - stop the exercise and rest.
The following are various randomly picked exercises I do to assure a total body program. Always breathe throughout the exercise. Never hold your breath. One way to remember proper breathing is to exhale during the exerting part of the exercise (E=E) and inhale during the relaxing part of the exercise (I=R). If you count out loud you will automically breathe correctly.
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Modified Sit-Ups with Leg Up and Chest Press:
Lie on your back, knees are bent, hold onto 3-5 lb. weights in each hand. Straighten your right leg and raise it up to the height of opposit knee, the leg stays there. Raise your head and shoulders up simulateously as you push the weights towards your knees. As you are coming up exhale or count out loud. You are actually curling up and then slowly lower your body to starting position as you inhale through your nose. Each time you come up engage your abdominals. 10 repetitions with your right leg up and then reverse leg position and do another 10 repetitions / 2 sets. |
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Long Sitting Lean Back with Arms Up:
Sit with the legs straight out. Legs are together, engage your abdominals as you lean your torso back approx. 35-40 degrees, grab onto a cane, dowel, or any other light-weight pole, arms are shoulder width apart, palms are down as you lean back raise the pole up towards the ceiling feeling a stretch in the shoulders, stay leaned back with the arms up and hold the position for 5 seconds. Count out loud during the entire exercise. |
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Long Sitting Lean Back with Band Pull:
Sit with legs out in front of you, bend your knees slightly, legs are hip width apart, grab onto a minimal to moderate resistive band, wrap the band around your hands so that the band is shoulder width apart, lean back and stay in that position with your abdominals engaged the entire time, place the band at chest level, pull the band apart and hold the position for 5 seconds then repeat...count out loud during the entire time .....10 repetitions / 2 sets. |
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One Leg Stand with Bicup Curl:
Stand on your right leg - grab onto 3-5 lb. weights in each hand, turn your palms forward, upper arms by your torso, bend and straighten your elbow as you remain standing on one foot. Make certain your abdominals are engaged throughout the arm movement...10 repetitions standing on your right leg and then 10 repetitions on your left leg. Count out loud throughout the exercise. If you find that standing on one leg unsupported is too challenging at this point - stand on one leg and on the same side hold onto the weight as the other hand is holding (lightly) a counter. Work at this exercise and it will get easier in time. |
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Modify Squat Position with Arms Up Using Weights:
Stand with legs hip width apart, stand on several magazines (reaching a height of 2 inches) or stand on a book that is 2 inches, your heels of both feet are on the magazines or book and your soles of your feet are on the floor, bend your knees slightly and maintain that position throughout the exercise, grab onto 3-5 lb. dumbbells in each hand, palms are down and hands are on your thighs, raise your arms up just below your chest level - keep your elbows slightly bent. Make certain you are engaging your abdominals throughout the exercise. Count out loud throughout the routine. 10 repetitions / 2 sets. |
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One Leg Stand with Leg Out:
Stand on the magazines or book with one leg, hands clasped in front of you, the non-weightbearing leg is straight and off the floor - swing the non-weightbeaing leg out slowly away from your body - return to starting position. Do not tilt your body. Maintain it straight. Engage the abdominals throughout the movement and count out loud. 10 repetitions for each leg / 2 sets. If you find that standing on one leg unsuppported is too challenging - stand on one leg as you're lightly holding a counter. |
These exercises can be done 3 to 4 times weekly. Remember to always modify your routine to adjust to your needs. We are all so different! Initially these exercises will feel challenging, but in time you will feel firmer and it will be less of an effort to perform activities of daily living.
Good luck! In a couple of months I will share more of my routine with you.
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