Fab 5: Efficient Exercises for a Busy Week
Instructor: Kavita Patel, PT, DPT, CCI, and BHOF BoneFit USA Trainer - Click here for additional information about Kavita as well as contact information.
This three-part series features exercises designed to help you stay active during the busy holiday season with minimal equipment. This series focuses on "Fab 5" moves you can rotate throughout your week, whether at home or on the go. These exercises are designed to target multiple components of bone health, combining strength and weight-bearing benefits with balance and posture work. Efficient and multi-purpose, these moves support bone and joint health while fitting seamlessly into your day. Perfect for the holiday hustle, the “Fab 5” will keep your fitness on track—without the added stress of finding extra time.
Remember, if you’re trying something new or have questions, always talk to your healthcare provider first.
The first part of this three-part "Fab 5" series introduces a set of exercises that focus on improving balance, coordination and strength—all performed in a standing position with optional support for added stability.
Marching in Place: Focuses on posture, balance, and coordination. Progressions include varying speeds, arm swings, and walking.
Side-Stepping: Strengthens glutes and enhances lateral balance. Variations include adding resistance bands and performing box-step patterns.
Sit-to-Stand: Builds lower body strength and mimics daily functional movements. Progressions include using weights and performing overhead lifts.
Wall Push-Ups: Enhances upper body strength, posture, and core stability.
Shoulder External Rotation: Stretches the front of the shoulder and activates the muscles of the back of the shoulder and the shoulder blade.
The exercises can be adjusted in intensity and duration to suit individual abilities, promoting a fun and engaging routine that supports bone health and fitness.
Part two of the "Fab 5" exercise series demonstrates five exercises designed to enhance strength, balance, posture, and coordination while targeting key muscle groups. Each exercise is adaptable with supports like walls or chairs and includes detailed tips on proper form to maximize benefits and prevent injuries.
Step-Taps: Focuses on improving hip and knee range of motion, balance, and coordination. Progressions include adding weights or moving side-to-side along the step.
Step-Ups: Builds lower body strength and reinforces functional movement for daily activities. Variations include adding knee lifts, weights, or simulating carrying grocery bags.
Tandem Stance: Improves static and dynamic balance by standing with one foot in front of the other. Challenges include head turns, arm swings, and tandem walking forward and backward.
Scapular Retractions: Strengthens muscles between the shoulder blades for better posture. Progressions include resistance bands or bent-over rows with weights.
Wall Planks: Enhances upper body strength, shoulder stability, and core engagement. Progressions include adding hip extensions or combining them with opposite arm raises.
Each exercise emphasizes maintaining proper alignment and posture, with modifications and progressions to suit different fitness levels. These exercises are functional, promoting movements applicable to daily life while supporting overall strength and stability.
The third part of our "Fab 5" exercise series reviews five exercises designed to improve strength, balance, and flexibility: heel raises, standing hip abduction, shoulder horizontal abduction, single-leg balance, and flexibility for your hip flexors and calves.
Heel Raises: Strengthens calves and improves ankle stability.
Standing Hip Abduction: A great exercise for strengthening the hip muscles and enhancing balance.
Shoulder Horizontal Abduction: Strengthens the upper back and shoulders, helping to improve posture.
Single-Leg Stands: Improves balance and stability by challenging your core and leg strength.
Hip Flexor and Calf Flexibility: Stretches tight hip flexors and calf muscles, improving posture and flexibility.
Incorporating these exercises into your routine will help you stay strong, healthy, and active, especially during the busy holiday season.
Stay consistent and enjoy the process!