Regular exercise in a great thing-- in fact, it’s one of the best things you
can do to maintain or improve your overall health. But despite all the benefits
of exercise, active women are at a greater risk of experiencing sports related
injuries and conditions that are specific to the female body.
St. Francis Sports Medicine is proud to partner with a unique network of specialized
care providers who manage sports-related illness and injury, and optimize overall
health and sports performance for female athletes.
Let us help you incorporate these services and strategies into your game plan
for a healthy active lifestyle.
Essential Exercises for Women
Push-Up Plus | Beginner's Version
Begin on hands and knees with palms on the floor under shoulders and hips straight
with buttocks tightened.
Keep back straight and abdominals engaged, do one push-up, then come up to hips
bent to 90 degrees.
Carefully lift your left hand off the floor, extending your arm forward and then
lift your right foot off the floor. Lower hand and foot to floor.
Perform another push-up and repeat with opposite hand and foot. Perform 5 on
each side.
Push-Up Plus | Advanced Version
Begin in a full push-up position with the palms on floor under shoulders and
legs extended pushing down through heels hip-width apart.
Keep back straight and abdominals engaged, do one push-up, then carefully lift
your left hand off the floor, extending your arm out to side and then lift your
right foot off the floor. Lower hand and foot to floor.
Do another push-up and repeat with opposite hand and foot. Perform 5 on each
side.
Plié Squat with Biceps Curl
Stand with feet slightly more than shoulder-width apart and toes pointed out.
Have 5 to 8 pound free weights in each hand with arms straight palms up or use
resistive tubing in each hand and wrapped around feet.
Squat (bending knees to 90 degrees making sure to keep knees behind and in line
with toes) as you curl weights toward your shoulders. Return to start and repeat
for 20 times.
Side Lunge with Row
Stand with feet shoulder-width apart with abdominal engaged, holding a pair of
5 to 8 pound free weights at your sides with elbows bent.
Take a large step out to the right with your right foot, bending right knee 90
degrees while keeping left leg straight.
Make sure to sit back and keep right knee behind and in line with toes. At the
same time as you side lunge, pull your left elbow back, keeping arm close to side.
Return to start position and repeat on the other side.
