Joe DiBello founded LIFEFIT™ over twenty-five years ago, and has been dedicated to helping people build better bodies and lives ever since. His unique methods of focusing on biomechanics utilize the innate strength within each person’s complete bio structure. With over 50,000 hours mentoring and teaching his proprietary national program, Joe has a lifetime of successful results with his clients.
Bed Half Plank
Sit on top of a bed and set up for a knee push-up position. Stay on your forearms instead of your hands. Place your weight on your forearms and knees, aligning your elbows under your shoulders. Hold this position for 15 seconds and then rest for 15 seconds. Try 3 repetitions.
Bed Reverse Leg Lifts
While on your bed, lying on your stomach, keeping your legs straight … lift the right leg very slowly and flex your buttocks. Slowly lower the leg down to the bed. Repeat with your left leg. Do 2 sets of 10 reps per leg and be sure to exhale as you lift. If this move is hard on your spine, STOP.
Bed Leg Lifts
While lying in bed on your back with your arms at your sides, keep your legs straight … lift your right leg until your leg and hip form a 90-degree angle. Slowly lower the leg down to the bed. Repeat with your left leg. Do 2 sets of 10 reps per leg and be sure to exhale as you lift.
While standing with palms facing one another, interlock your hands behind your buttocks while maintaining good posture and inhale and exhale deeply 5 times.
Chair Hamstring Flexions
While in a chair, keep feet as wide as the chair legs then pull heels back to the chair legs. Hold 15 seconds while keeping chest up, chin down and shoulder blades together. Breathe deeply. Attempt 3 repetitions.
Standing Calf Raises
Lean on something that is about the height of your upper torso. Raise both heels simultaneously and hold for 2 seconds and then lower and repeat movement. Attempt 15 repetitions.
Safe Air Chair
Stand straight with your back facing a wall. Keep your upper torso against the wall and walk your feet forward about 20 inches as you lower your upper torso till it creates a 90-degree angle with your legs, in a “chair-like” position. Be sure your knees are behind your toes and are shoulders’ width apart. Stay in that lowered position for as long as you can, then walk legs back to the wall and stand. Repeat 3 times.
Bed Push Ups
On a bed, let’s get set up for a push up by using whichever position is comfortable for you. Rest on your knees or toes, with hands flat on the bed. Keep your back straight and arms fully extended. Next, lower your chest to the bed, then return to starting position. Perform as many reps as possible. Breathe deeply while performing this move to utilize your abdominals. Attempt 3 repetitions. Attempt 2 sets.
While lying in bed on your back with your arms at your sides, your knees bent and your legs hip-width apart, lift your buttocks and push up until your upper body makes a straight line from shoulder to the hips and knee. Hold this move for 15-20 seconds, or as long as you can, keeping your buttocks lifted and flexed. Lower and then repeat 3 times. Allow yourself to breathe deeply the entire time.
Posture Correction Flexions
While standing, place feet about shoulders’ width apart. Shoulder girdles down. Shoulder blades close together. Chin down. Chest lifted. Abdominals pulled inward. Lower back neutral. Do it throughout your day at your leisure at least 5 times a day.
Seated Alternating Leg Extensions
While sitting in your chair, maintain good posture as you extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it. Repeat movement with your left leg. Breathe deeply while attempting 8 repetitions. Attempt 2 sets.
Seated Alternating Hip Flexions
While sitting in your chair, maintain good posture as you lift your right foot several inches off the floor. Keep your knee bent at a 90degree angle and hold for 10 seconds. Repeat movement with your left foot. Breathe deeply while attempting 8 repetitions. Attempt 2 sets.
While sitting or standing, raise your arms out to the sides of your body while keeping your elbows slightly bent just below your shoulders’ height. Rotate your arms in small circles and breathe deeply while attempting 12 repetitions. Attempt 2 sets.
Standing Plié Squats
While standing, maintain good posture and point your toes outward and take a wide stance. Slowly bend your knees in the direction of your toes about 18 inches then slowly stand up. Breathe deeply while attempting 10 repetitions. Attempt 2 sets.
Alternating Wrist Stretch
While sitting or standing, extend arm in front of you with palm up. Use other hand to grab your fingers and gently pull them down to stretch your forearm. Hold for 15 seconds while breathing deeply, then do the other arm.