Lose the Clutter, Lose the Weight (33 page)

Until you can no longer perform them with the proper form, which I'll show in the following pictures

You'll do one round—or set—of each exercise. As long as you pushed yourself fully, one set should be sufficient to increase your strength. However, if your muscles don't feel fully fatigued after one set of 8 to 12 reps, please do a second set.

As the weeks go on and you find yourself getting stronger, you may need to do two to three sets of 8 to 12 reps in order to fully work your muscles. It's up to you to add these additional sets as you see fit.

Here's the full list of exercises that I'll be suggesting over the next 6 weeks.

Bent-Over Rows

Stand with one foot in front of the other, about 2 feet apart, while holding a milk jug or similar-size object in one hand. Use the other hand to support yourself on your thigh. Keeping your knees slightly bent and your upper body straight, lean forward at the hips roughly 45 degrees. Extend your hand down toward the floor at chest level.

Slowly pull your elbow back behind your body, bringing the object in your hand up to the side of your chest. Squeeze your shoulder blades together during this motion. Lower the object back down and repeat as necessary. Switch sides and perform the exercise on the other side.

Biceps Curls

Fill a duffel bag with objects, clothes, and any other clutter that you wish to get rid of, until it is heavy enough to feel challenging but not impossible to carry. Please note: As the weeks go on, you can fill this bag to make it heavier, if performing the same exercise no longer feels challenging. These instructions apply to all exercises that require a duffel bag or purse.

Stand with your feet close together. Hold the duffel bag in front of you with both hands, with your arms extended toward the floor and your palms facing up and away from you.

Lift your hands upward toward your chest, holding your elbows stationary at the sides of your abdomen. Avoid leaning back as you lift the duffel bag. Lower your hands back down and repeat as necessary. You can also do this exercise holding the duffel bag handles with one hand and curling the bag with one arm.

Bridge Pose

Lie on your back on the floor. Place your feet flat on the floor with your knees bent. Lift your hips up toward the ceiling while you keep your arms extended on the floor alongside your body and your head and shoulders resting on the floor. Your body should form a straight diagonal line from your knees to your upper chest. Hold the pose for 5 to 15 seconds and repeat two or three times or as necessary.

Chair Pose

Stand with your toes pointed forward and your feet touching or slightly apart. Extend your arms over your head, palms facing each other, as you bend your knees and lower yourself down like you're about to sit in a chair. Allow your rear to stick out, but keep your upper body upright as much as possible (rather than bending forward). Hold the pose for 5 to 15 seconds and repeat two or three times or as necessary.

Child's Pose

Kneel on the floor, resting on your knees and the tops of your feet. Your feet should be touching and your knees should be apart. Lean forward, extending your arms in front of you with your palms down and your arms spread shoulder-width apart.

You should end up facing the floor with your ribs resting between your upper thighs and your forehead touching or approaching the floor. You should also be reaching forward far enough with your fingertips that you feel a good stretch in your upper back. Hold the pose for 5 to 15 seconds and repeat two or three times or as necessary.

Close-Grip Triceps Pushups

To do these, stand with your feet several feet away from a countertop or dresser. Place your hands on the dresser, spaced slightly closer than shoulder-width apart. Lower your chest as far as you can toward the dresser while holding your torso straight (in other words, your rear shouldn't be sticking out or sagging down). Your elbows should stay close to your body, as opposed to flaring out. Press your body back up away from the dresser. Repeat as necessary.

Deadlifts

Stand with your feet shoulder-width apart and your toes pointed forward. Hold a weighted duffel bag in front of you with both hands with your arms extended toward the floor.

Bend forward from the hips to a 45- to 90-degree angle, keeping your back flat and your legs slightly bent. Straighten back up to the starting position—squeezing your butt muscle as you stand up—and repeat as necessary.

Kickbacks

Stand facing a countertop, with your feet side by side about a foot from the counter. Place your fingertips on the counter for support. Lift your right leg behind you, keeping your leg straight. The effort to lift your leg should come from your butt muscle. That's one repetition. Repeat as necessary before switching to your other leg.

Jumping Jacks

Stand with your feet together, your toes pointing forward, and your hands raised at either side of your head. Shift one foot out to shoulder width while at the same time raising your hands over your head with your arms extended. Return to the beginning position and repeat on the other side.