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Friday: Cardio, Back and Stomach Exercises

Focused on Health - February 2010

Equipment needed: mat

If you can’t complete all the suggested reps in this program, start by doing less and gradually increase to the recommended number. If you are just starting an exercise program, you may consider adding activity on two to four days of the week, and gradually increase to the recommended seven days a week. Doing some exercise is better than doing none.

Complete in 10-minute spurts throughout the day.

Step 1: Cardio Part I
10 minutes

Walk for 10 minutes during your lunch break.

Step 2: Cardio Part II
10 minutes

Take a 10-minute break and walk the stairs in your building.

Step 3: Back Extensionback extension
1 set of 25

  • Lie face down with your legs together and extended straight.
  • Bend your arms and hold your neck in a neutral position. 
  • Lift your chest and shoulders off of the ground slightly.
  • Slowly return to face down position.

Advanced option: Do 3 sets of 25.

View Video 

Step 4: Plankplank
Hold for 15 seconds

  • Lie face down on a mat resting on your forearms and with your palms flat on the floor.
  • Push off the floor, raising yourself up onto your toes and resting on your elbows.
  • Keep your back flat, in a straight line from head to heels.

Advanced option: Hold for 30 seconds.

View Video 

Step 5: Bridge-upsbridge ups
Do 2 sets of 5 and hold for 5 seconds

  • Begin seated on the floor, your knees bent, your feet flat, and your arms bent with your hands on floor below your shoulders. 
  • Straighten your arms, allowing your butt/hips to rise off the ground until your body is parallel to the floor.

Advanced option: Do 3 sets 5 hold for 10 - 15 seconds.

View Video 

Step 6: Bicycle crunchesbicycle crunches
1 set of 25

  • Lie face up on the floor with your fingers laced behind your head.
  • Bring your knees into your chest and lift your shoulder blades off the ground without pulling on the neck.
  • Straighten your left leg out while turning your upper body to the right, bringing your left elbow toward your right knee.
  • Switch sides, bringing your right elbow toward your left knee.

Advanced option: Do 3 sets of 25.

View Video 

Step 7: Stretching
10 – 15 minutes

The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it's wise to consult a doctor.

Monday – Cardio & Upper-Body Weight Training
Tuesday – Circuit Training
Wednesday – Lower-Body Strength Training
Thursday – Cardio
Friday – Cardio & Back/Stomach Exercise
Weekend – Stay Active 

Related Links:

Exercise Benefits You Inside and Out (M. D. Anderson)

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