Gentle Fitness - Week 2

Cardio & Strength

These gentle fitness exercises are meant to help you get up and get active.

A note about safety

There is risk of injury when participating in exercise, physical fitness and physical training programs. If you have any concerns or questions about whether or not you should participate in exercise activities demonstrated on this website or videos offered on this website, you should consult with a physician or other health-care professional before starting any exercises.

The purpose of this NOTICE AND DISCLAIMER OF LIABILITY is to inform you that this website offers health and fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.

BY PARTICIPATING IN EXERCISE ACTIVITIES FEATURED OR VIDEOS OFFERED ON THIS WEBSITE, YOU DO SO FREELY AND VOLUNATARILY AND ASSUME ALL OF THE RISKS AND HAZARDS OF PARTICIPATION, INCLUDING THE LEGAL RISK. THE CITY OF CALGARY DISCLAIMS ANY LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES AND ASSUMES NO LIABILITY OR RESPONSIBILITY FOR ANY LOSS, PERSONAL INJURY (INCLUDING DEATH) OR DAMAGE (INCLUDING PROPERTY DAMAGE) SUFFERED BY ANY PERSON AS A RESULT OF THE USE OR MISUSE OF ANY INFORMATION, THIS WEBSITE AND VIDEOS MADE AVAILABLE ON THIS WEBSITE.

In consideration of performing or participating in these exercises shown on this website, you hereby agree to release and hold harmless The City of Calgary its officers, employees, volunteers and agents, against any loss, liability, damage, cause of action, cost, or expense of any nature whatsoever, including without limitation reasonable solicitors’ fees and other legal costs.

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Seated hip flexion

1. Seated Hip Flexion

1 set, 12 reps

How to do seated hip flexions

​​Sit on a straight chair with your back in neutral position (slightly arched).

Keeping your knee bent, lift your knee up towards your chest.

  • Do not roll your pelvis backwards as you lift.

Lower and repeat.​

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Seated trunk rotation

2. Seated Trunk Rotation Stretch

1 set, 6 reps

How to do seated trunk rotation stretches

Sit down on a chair with your spine straight.

Lift your arm out to the side and rotate your body towards that side and hold the position for 5 seconds.

*If your shoulder gets tired, lower your arm slightly​​

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knee extension

3. Knee Extension

1 set, 12 reps

How to do knee extensions

Sit down on a chair with your back straight.

Fully extend one leg, lower and repeat.

You can hold the extension for a few seconds to make it more difficult.

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Backward forward leg swing

4. Backward Forward Leg Swing

1 set, 12 reps

How to do backward forward leg swings

Keep your back straight and abs tight then swing your leg forward and backward. Keep the movement of the leg under your body.

Support yourself on a chair.

Ensure you have cleared the area around you so that it is free and clear to move

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Leg abduction

5. Leg Abduction

1 set, 12 reps

How to do leg abductions

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Keep your back straight and abs tight. Holding a chair, keep your head over the foot on the floor. Raise your leg sideways always keeping your leg aligned with your body and your pelvis in neutral.​​

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Standing hip extension

6. Standing Hip Extension

1 set, 12 reps

How to do standing hip extensions

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Keep the back straight, abs tight and head up. Push your leg straight backwards, keeping the knee forward while maintaining glute contraction.

Do your best not to move through the low back, you can strengthen your core stability by drawing your belly button towards your spine.​​

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Sitting scauplar retraction

7. Sitting Scapular Retraction

1 set, 12 reps

How to do Sitting scapular retraction

Sit down on a chair with your arms straight at shoulder height and opened slightly more than 45 degrees to each side.

From this position, retract your shoulder blades by squeezing them together. Make sure not to elevate your shoulders as you retract.

Hold the contraction for a few seconds, then relax and repeat.​

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Front press - seated

8. Front Press - seated

1 set, 12 reps

How to do seated front presses

Sit on a chair and hold weights in your hands, palms neutral.

Press forward, keeping your elbows close to you.

*No weights, try using a water bottle or a soup can.

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Bicep curl

9. Bicep Curl

1 set, 12 reps

How to do bicep curls

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Place your arm at your side, elbow straight, hand in supination (palm upward) and holding a weight.

Keeping your elbow at your side, bend your arm up while keeping the hand in supination.

Return to the starting position and repeat.

*no weights, use a water bottle or a soup can.​

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Images courtesy of Physiotec

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