Departments : Keeping Fit :
Teaching K-8 Shapes Up!
By Jeffrey Crupi
As part of Teaching K-8's special Health and Fitness section this month, here are some exercises you can do at home or school - whenever the mood strikes!
As with any exercise program, always consult your physician before starting.
Seated calf raise
Muscles involved: Soleus and gastrocnemius (calves)
Sit in a chair with your back straight against the chair and your hands on your thighs. Place your feet shoulder-width apart and flat on the ground. Slowly raise your heels off the ground so that only your toes remain in contact with the floor. Hold this position for two seconds, then slowly lower your heels to the floor. Complete three sets of 12-20 repetitions.
Plie/squat
Muscles involved: Gluteus maximus, adductors and abductors (all leg muscles)
Stand behind the chair and place both hands on the back of the chair for support. Place your feet slightly wider than shoulder-width apart, with the toes pointed out slightly. Keeping your back straight, inhale and slowly squat down for a two-second count. Exhale as you rise to the starting position. Complete three sets of 12-20 repetitions.
Standing inner and outer thigh raises
Muscles involved: Adductors and abuctors (inner and outer thigh)
Stand behind a chair and place both hands on the back for support. Starting with your right leg, extend your leg forward approximately one foot. Slowly move your leg in a left-to-right motion, like a pendulum. Hold for two seconds on the right swing and two seconds on the left swing. Repeat with your left leg. Complete three sets of 12 to 20 repetitions.
Seated shoulder press
Muscles involved: Deltoids and trapezius (shoulders)
Sit with your back straight against the back of the chair. Place your feet flat on the floor and tighten your abdominal muscles. Using one lightweight book in each hand (or no books at all), raise your hands to shoulder level, keeping your elbows bent and out to your sides. Slowly raise your arms over your head and lower to the starting position. Complete three sets of 12-20 repetitions.
Seated tricep extension
Muscles involved: Triceps (back of arm)
Sit with your back straight against the back of a chair. Place your feet flat on the floor and contract your abdominal muscles. With a lightweight book (or no book) in your right hand, extend your right arm straight up. Place your left hand just below your right elbow for support. Bend your right elbow so that your hand goes behind your head. On a count of two, straighten your right arm. Repeat exercise with your left arm. Complete three sets of 12 to 20 repetitions.
Seated bent over row
Muscles involved: Biceps and latissimus dorsi (front of arm and back)
Sit in a chair with your feet flat on the floor. Tighten your abdominal muscles, then bend forward at the waist, keeping your back straight and your head in alignment with your back. Using one book in each hand (or no books), let your arms hang down. Simultaneously pull both arms up to your sides, keeping your body steady. Complete three sets of 12 to 20 repetitions.
Seated bicep curl
Muscles involved: Biceps (front of arm)
Sit with your back straight against the back of the chair. Place your feet flat on the floor and tighten your abdominal muscles. Using one lightweight book in each hand (or no books), extend your arms down to your sides, with your palms facing forward. Keeping your elbows at your sides, slowly curl your hands to your shoulder area on a count of two. Lower your arms back to the starting position. Complete three sets of 12-20 repetitions.
Jeffrey Crupi is the owner of Peak Fitness, LLC in Westport, CT. He is a certified fitness specialist with a degree from Marymount Manhattan College.
October, 2003, Vol.34, No.2
