Fit at Any Age and Any Size

Okay, now we are going to go on the floor. I recommend an exercise mat from spriproducts.com. (They don’t pay me for that plug.) They have a 1/2 inch foam exercise mat that is very knee friendly. Everyone I’ve tried it with has been able to be on their knees without discomfort. It is also under $20. I have not found one of comparable comfort in retail outlets that wasn’t $40 or more. Even my beloved Target can’t beat this price. However, if you are shopping locally, make sure you have at least a 1/2 inch of compressed foam. Be cautious of those foam mats with vinyl covering. They may look thick, but the foam might flatten out as soon as you rest on it.

HOW TO GET DOWN AND UP FROM THE FLOOR SAFELY

Going Down
Have a sturdy chair (without wheels) positioned with the seat of the chair at a 90 degree angle to the side of your mat. Standing on your mat, grab onto the seat of the chair, with your elbows resting on the seat, and slowly lower one knee until it rests on the mat. Bring your other knee down.

Getting Up
Lie down and roll over onto your stomach. Use your arms to push yourself up and bring your knees in, to return to the “all fours” position. On all fours, move back to the sturdy chair. Put your arms onto the seat of the chair, resting your elbows on the seat and bring one leg up to plant one foot on the floor. Slowly begin to push up on that leg, simultaneously pushing up on your arms. As soon as possible, plant your other foot on the floor and raise yourself up.

We are going to work on balance and abs on the floor. Two simple routines to start.

BALANCE

Beginner
1. Position yourself on the mat so you are resting on your knees and hands, “on all fours.”
2. Raise one arm, extending it forward, and hold this position for a count of 10.
3. Keep your back straight.
4. Switch arms.
5. Repeat this three times, alternating arms.
6. Try to do this without taking breaks between arms.

Intermediate - Advanced
1. Position yourself on the mat so you are resting on your knees and hands, “on all fours.”
2. Raise one arm, extending it forward, simultaneously raising the OPPOSITE leg, extending it straight back. Hold this position for a count of ten.
3. The arm and leg should be level with your back.
4. Switch to the opposite arm and leg.
5. Continue to alternate, doing each side three times.

STRETCH

While you are in the “on all fours” position, you can do a very helpful stretch.
1. Arch your back, like a cat that has gotten really mad. Let your head fall, relaxed.
2. Reverse this position, raising your head to face straight ahead, letting your back arch in the opposite direction.
3. Do this reverse arching 5 times, holding each position for a count of 5.

ABDOMINAL MUSCLES

Yes, you have abdominal muscles and yes, you can strengthen them. Having a strong core is critical to a healthy back and good balance. You may have heard of people with six-pack abs bragging about the hundreds of crunches they do each day. Well, if you have a lot of weight around your middle, you know that doing crunches can be extremely difficult.

Abdominal Routine 1
1. Sit on the mat, with your legs sticking out in front of you.
2. Slowly lean back, keeping your back straight.
3. If sitting straight up is noon, and the floor is 3 o’clock, you want to be positioned at 1 o’clock.
4. Hold this position for a count of 15 to start.
5. If 15 is too easy, increase the count to 20, then 30.
6. Concentrate on your abs. They should be held in contraction for this routine.

Abdominal Routine 2
1. Lie down on the mat.
2. Keeping your legs straight, lift them off the mat as high as you can.
3. Lower your legs SLOWLY to the floor to a count of ten.
4. Do this three times.
5. When three times is too easy, increase to 5, then 7, then 10.
6. Concentrate on your abs. They should be held in contraction for this routine.

You can alternate these two routines. You have the same muscles as everyone else. For all routines in this series, you need to concentrate on the muscle you are working. Work slowly and always pay attention to form to prevent injury.

DRINK PLENTY OF WATER !
DRINK PLENTY OF WATER !

How do you know if you are hydrated and drinking enough water?? Your urine will be odorless and colorless.

NOTE: If you are fatigued after doing Part 1 and Part 2 of the routine, you might find that getting down and up from the floor is more difficult. If that is the case, do Part 3 first.

I’d love to hear from you. Let me know if these routines work for you. I especially want to hear from plus size women who are incorporating fitness into their lives. What works for you?