Want to get in a good workout, but looking for something less intense? Whether you’re a beginner at exercising or are returning after an injury, you can still reach your fitness goals by modifying common exercises, like push-ups, pull-ups and sit-ups. Modifications for each exercise are listed below.
Begin by facing down on the floor. Place your hands palms-down on the floor beneath your shoulders.
Now, with your knees on the floor, slowly push up your body by straightening your arms.
Then bend your elbows while slowly lowering your body until your chin is just above the ground.
Keeping your back straight while doing this exercise will strengthen your back, abdominal, upper-arm and chest muscles.
Repeat the push-up five times (or as many times as you can). Gradually, build up the number of repetitions as you get stronger and more comfortable with the exercise.
Start by lying on your back, with your feet flat on the ground and hip width apart. Slowly walk your feet back until they are slightly in front of your knees.
Next, roll your head and shoulders toward your chest, ensuring that they remain in a vertical position.
Grasping the back of your thighs directly behind your knees, slowly pull your chest towards your knees while allowing your elbows to extend to the side.
After a few breaths, release and repeat as many times as you can.
Trying to get in better shape? See more posts about exercise.
For a modified jumping jack, rather than jumping, simply step to one side, then the other, as you move your arms up and down with each repetition (in the same way you move your arms for a regular jumping jack).
Repeat this move as many times as you can.
You can make squats easier by using a chair or a bench.
Start at a standing position with your feet hip-width apart and your back against the chair or bench. Hold your arms out in front of you so they’re parallel with the floor.
Push your hips back and slow lowly bend your legs at the knees as you move your body down, until your legs make contact with the chair or bench. Then, slowly extend your knees to return to a standing position.
Consult your doctor before beginning any diet or exercise program.
BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also use tools and resources to help improve health and well-being by logging into BlueAccess and going to the in the Member Wellness Center under the Managing Your Health tab.