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10 Basic Exercises


These 10 Basic Exercises cover the three main categories of exercise.  They are designed to tone up and strengthen your entire body in the shortest amount of time.  All of the muscles, bones, organs, glands, and cells and parts of the body, will have improved blood supply, improved nerve function, improved absorption and elimination of nutrients and will be able to function at peak performance.


Your heart will be stronger, your circulation better, your nerves calmer, your immune system healthier and your energy level higher, when you follow this Exercise Program.


A) Muscle Toning and Strengthening Exercises


1. Toe Touch – Stand erect with arms overhead. Bend over and touch toes. Knees should be bent. Do not strain. Return to standing position.


2. Sit Up – Lie flat on back. Put feet under bed or sofa. Sit up. If you can't sit up, use your arms and hands to help you.


3. Rear Leg and Shoulder Lift – Lie on stomach. Put hands under thighs. Lift both legs and shoulders together. Keep legs straight. Return to starting position.


4. Squats – Stand erect with feet about shoulder-width apart.  Squat down until knees are bent at about 90degrees or an L-shaped angle.  Return to standing position.


5. Push Ups – Lie on stomach with hands under shoulders. Lift body by pushing with hands. Keep back straight. If this is too difficult, keep knees on the floor when lifting upper body.

6. Front Leg Lifts – Lie on back. Lift legs straight up. Keep legs straight. Lower legs.

7. Walk or Run on the Spot – This can be done on the floor or on a Rebounder for added benefit. Lift knees waist high. Swing arms overhead. Count one repetition each time right foot touches the floor.
Start with 5 repetitions of each exercise. Increase the repetitions by a few each week. After 2 months you should be doing 30 repetitions of each exercise, and 100 repetitions of Exercise G. Do all exercises 6 days per week. If you feel sore or stiff, skip a day and reduce number of repetitions. Do not strain yourself, but do not 'baby' yourself either.

B) Cardiovascular Exercises

Walk or Run – 20 to 30 minutes per day.  Movement must be brisk so that your breathing is heavy.  Do 6 days per week.  Skip a day if sore or stiff.  Bicycling can be substituted for this exercise.


9. Deep Breathing – Breath in deeply through your nose and allow your abdomen to expand.  Exhale through your mouth and pull in your abdomen.  Count to 8 while breathing in, hold your breath for a moment, and count to 8 while exhaling.  Repeat 10 times.  Do twice daily, 7 days per week.  The more effort you put into it the better.


C) Stretching and Relaxing Exercises


10. Stretch your neck, shoulders, arms, wrists, hands, fingers, chest, back, waist, hips, legs, ankles, feet, and toes.  Any number and variety of movements and positions is good, as long as it feels good and you don’t strain yourself.  Breathe deeply, relax, and take your time.  Do twice daily, 7 days per week.

The Muscle Toning and Strengthening Exercises should be completed in 10 minutes.  The Cardiovascular Exercises should be completed in 30 minutes.  The Stretching and Relaxing Exercises should be completed in 5 to 10 minutes.


These exercises will provide you with more energy, better health, better sleep, and less risk of physical injury from muscle strains, back problems, (sciatica, disc alignment, etc.), and abdominal strain (hernia or rupture).


The small amount of time invested in this Exercise Program will increase your productivity in every areas of your life, and will actually result in time and money saved.  When your body is cared for and maintained properly, it will function as it was designed to function. 


After you can do the full number of repetitions comfortably 6 times per week, you can maintain your new level of improved health by going through the entire program just 4 times per week.  If however, you continue to follow the program 6 times per week, you will achieve even greater benefits.


The 10 Basic Exercises are a simple and effective way to greatly improve your overall level of health.  Enjoy.