Middle Body Exercises

1  Stand where you have plenty of room around you. Spread your legs to just more than shoulder width apart. Put your arms straight out at shoulder height on either side of you (or as high as you can get them). Now, you are going to alternate right hand to outer left ankle by bending at the waist and slowly rotating while you reach as far down and to the left side of your outer ankle as close to the floor as you can get.

Don’t worry if you can’t reach that far. Come back up to the standing position with your feet apart. With your left hand slowly lower from the waist and turn slightly to reach for your outer right ankle. Then slowly return to the standing position. Repeat this exercise 12 times

2  Select a chair that has a comfortable seat height for you to sit down and stand up from unassisted. The lower the seat height, the more demanding this exercise will be. The higher the seat the less demanding. You can always use a chair with a couple of pillows on it and remove the pillows as you gain strength and stamina and develop muscle. Don‘t be afraid of or give up on this exercise because it's tough. You are supposed to pant and groan a bit on this one.

Sit in the chair with your back straight and your feet about a foot and 1/2 apart. Knees straight forward in front of you at all times during this exercise. Perhaps have someone check you out the first few times to see that all your body parts are where they are supposed to be.

Now stand up and sit down keeping your back straight. Lift yourself using the quad muscles on the front top of your thighs, and lower yourself using all your leg muscles. Do not just plop back down in the chair, rather lower yourself with your muscles. Pick up the speed as you do this and do 20 repetitions - up and down counting as one repetition. As you get used to this, increase to 30 repetitions, rest and then do another 30. You can grow into this one. I have 2 hip and 2 knee replacements and I do this regularly. If I can, you can. Do what you can at first and do a little more each time.

3  On your bed or on the floor, stretch yourself out full length with your legs together and your arms out at your sides. Bring your right knee up to your body and then pivot with your waist over to the left side until that knee tip is touching the bed or floor. Feel the stretch up your sides, in your arms and in your back. Then rotate with your left knee over to your right side. Do this for a set of 12.

An important reminder here. If at any time you feel dizzy, this is a good sign. Just stop temporarily and then continue on. You are getting oxygen into your body in amounts that you are not yet used to. You will get used to it and it is truly a body high to feel yourself pumping away. It is a healthy thing. Go with it. Don’t resist.

4  Stay on the bed or floor. If you can, place your hands behind you head. Then bend and raise you knees just slightly away from the surface you are on. You will now at the same time lift your head so that your shoulders just barely come off the surface as you bring your knees into your body in the direction of your head.

Then slowly lower both your head and knees. Do not bring your head all the way down to meet the surface . Stop just short of that and at the same time as you lower your knees, keep them slightly bent. This way, there is no rest or pause. Lift both knees and head again and then slowly bring them back down. These are stomach crunches. If you can do 10 of these the first time great. Gradually work yourself up to 30. Then take a breather and do another 30. You might feel a lot in your midsection. No doubt you will - even nausea which I sometimes do. Don’t give up. This is a healthy for your body.

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