Abdominal Crunch

Target your six-pack muscle, to build up your body for better back and abs.

Place a mat close to a wall and lie down on your back. Put your feet on the wall with your knees bent at a 90-degree angle. Cross your arms across your chest to prevent pressure on your neck. Inhale and as you exhale slowly, tense up your stomach muscles as you raise your head and shoulders off the floor.

Hold the position for 3 seconds. Inhale and then exhale as you go to the floor.

Try to  repeat 10 to 12 times.

Single-Leg Abdominal Press

Train core muscles in the abs.

Lie on your back on the mat and bend your knees. Relax your back. Slowly raise your left leg up such that your knees and hips are at a 90-degree angle. Place your left hand on your knee whilst pulling your knee towards you with your abdominal muscles. Do not bend your arm.

Hold while inhaling and exhaling for 3 seconds.

Move back into the starting position and repeat with your right side. Repeat 12 to 15 more times.

Segmental Rotation

Stretch out your lower back and strengthen your pelvis.

Lie on your mat with your head on a flat cushion, back relaxed, chin tucked, knees bent and relaxed. Tighten your abdominal muscles. Breathe in. Then as you slowly exhale, keep your abdomen tight and slowly rotate your knees to the left until you feel a stretch. Do not move your shoulders.

Inhale then exhale in this position. Then inhale again and as you exhale, return the knees to the starting position. Inhale and as you exhale, rotate to the right.

Repeat the exercise 8-10 times.

Side Plank

Train your abs to identify weaker muscles.

Start with your left side by positioning yourself on your left forearm, making sure that your left shoulder is directly above. Keep your body straight and your right arm tucked close to your body.

Tighten your abdominal muscles and hold for 30 seconds. Make sure to inhale and exhale slowly.

Repeat on your right side.

Repeat for 2 to 5 more times.

Back Extension

Loosen your hips and strengthen abdominal muscles.

Lie on your stomach and prop yourself up on your forearms, with elbows bent at your sides. While keeping your neck straight and hips on the floor, inhale and as you slowly exhale, gently bring your back up into an arch by using your forearms.

Hold the position when you feel the stretch for 5 to 10 seconds. Inhale and then exhale as you come down. Repeat this for 8 to 10 more times.

Bottom to Heel Stretch

Stretch and activate your spine.

Place yourself on a mat and kneel on all fours. Make sure that your knees are directly below your hips and keep your back and neck straight with hands directly under shoulders. Take a deep breath in and then as you slowly breathe out, move your body slowly back towards your feet.

Inhale and exhale while holding the position - feeling the stretch but not so that it hurts.

Inhale again and then exhale while returning to the starting position.

Repeat for 8 to 10 more times.

Deep Abdominal Strengthening

Train the deep abdominal muscles in your stomach to protect the spine from injury.

Lie on a mat and place a cushion underneath your head, and tuck in your chin. Start by bending your knees, hip-width apart and your feet are faced forward. Keep your body relaxed.

Inhale slowly and as you slowly exhale, tighten the muscles in your pelvis and lower tummy such that they’re pulled towards your chest. Breathe in and out for 5 -10 breathes. 

Hold for 5 to 10 seconds. Do 5 more times.

Pelvic Tilt

Stretch your lower back muscles and strengthen your abdominal muscles.

Lie on a mat and place a cushion underneath your head, and tuck in your chin. Start by bending your knees, hip-width apart and your feet are faced forward. Keep your body relaxed.

Inhale slowly and as you slowly exhale, tighten the muscles in your pelvis and lower tummy such that they’re pulled towards your chest. Breathe in and out for 5 -10 breathes. 

Hold for 5 to 10 seconds. Do 5 more times.

Bridge

Activate your abs, glutes, arm strings, and get a stronger core and back with this exercise.

Firstly, lie down on the ground, knees bent in a triangle. Then, raise your pelvic floor to the ceiling and try to get as straight as you can – make sure you can feel the tension from the glutes. Drop your back to the floor, and come all the way up again. Do 20 reps at the beginning, and aim to reach 1 minute.

Triceps Step-ups

This exercise targets underarm fat.

Start in a plank position, holding your body as straight as possible, and balancing on your toes and elbows. Activate your core by making sure your abs are pulled into your spine.

From this position, go up on your hands one at a time, palms on the ground, then quickly return to your elbows. Keep at it for 30 seconds, then rest for 30 to 90 seconds.

Repeat the exercise 3 more times, remembering to alternate the starting arm. Beginners can do this exercise on their knees instead of toes. 

Triceps Dips

You need a bench, a couch, or a very sturdy chair for this exercise, which targets underarm fat.

Sit on and grip the edge of the front of the bench. Slide your butt off the bench, with your arms straight, and slowly lower your body until your elbows are bent at a 90-degree angle.

For beginners, moving your feet closer to the bench will make this exercise easier. Repeat the exercise for 30 seconds 3 times, resting for 30 to 90 seconds between each rep.

Triceps Push-ups

This exercise targets underarm fat.

In the same plank position, with your palms on the ground, shoulder-width apart, lower your body towards the floor, while keeping your elbows close to your ribs. Stop when your shoulders are in line with your elbows, or when you can no longer hold up your body weight. Hold this pose for 3 counts then return to a plank pose.

Aim for 3 sets of 10 to 15 reps, and remember to rest for 30 to 90 seconds in between sets.

The Plank

Get a better core and more strength in every functional movement with this simple exercise.

Start in press-up position with your elbows on the floor, shoulder-width apart. Straighten your back and suck your stomach in. Stay in this position for 30 seconds at the beginning, and start building on this.

Add 10 seconds every other day or every week, until you can maintain the plank for 1 or 2 minutes, or for as long as you can hold!

Side Plank

Work your obliques (side abs) with this exercise, which is slightly more difficult than the normal plank. Stick to this routine to improve your performance and get strong obliques.

Start by lying on your side, with your elbow underneath your body and your shoulders underneath your head. Put your feet on top of each other and your hand on your hip. Raise your hips as high as you can and lift your arm to the sky.

If you can’t get your arm up, keep your hand on your hip, and if the position hurts, lower your hips a little bit – but remember, the goal is to keep them as high as you can. If you lose your balance, come back gently to the ground, and raise your body again.

Hold for 20 to 30 seconds to start with, and increase to 1 to 2 minutes once you get stronger. Repeat on the other side.

The Windscreen Wiper

This exercise activates your lower abs, which play a really important role in stability.

Lie on the floor with your hands under your backside. Once you get stronger, you can put your hands further apart to the side.

Flex your hips to get your legs straight, with your soles pointing to the sky. Move your legs over to one side, back to the original position, then to the other side. If you can’t maintain your leg up high then lower them a bit, but keep them straight. You should feel the contraction in your abs.

Do 5 on each side to start with, then go up to 10, then 20. Try to maintain the move for 1 minute on each side, as you get stronger.

The Clamshell

This exercise targets the core, back muscles and glutes.

Lay on your side, with your knees bent in front of you. Have your hips in a slight angle to the knee and the lower legs form a triangle. Put your feet and knees on top of each other, and have one hand supporting your head and the other on your hip.

Raise the top knee to the sky, without tilting the hip. Keep the top of the hip facing forward, and your belly straight, also facing forward. This should get the glutes to work hard.

Do 20 reps on each side and aim to achieve 1 minute on each side as you get stronger.

Gym Ball Exercise: Dips

Position your arms straight, above head level, with the ball in your hands. Your feet should be hip-width apart.

Make sure your back is straight and abdominal muscles are tight. Then, bend your knees and twist your upper body, positioning the ball near your left foot.

Return to your original position and perform the same actions for your right side.

Gym Ball Exercise: Dips

Position yourself with your hands on a workout bench or stable chair. You should be facing away from the support, with your hands extended behind your back and placed on the bench/chair.

Place the ball under your ankles. Slowly lift your hips off the bench/chair and begin to move your body in a downward direction by bending your arms.

Then, return to the starting position.

Gym ball exercise: hip thrust

Lie on your back with your arms positioned at your sides. Place the ball below your calves.

Begin to lift your lower body up, keeping your back straight and abdominal muscles tight. Slowly bend your knees and move the ball with your feet until your feet are right on top of the ball.

Return to your initial position.

Gym ball exercise: crunch

Place the ball below your lower and middle back. Keep your arms straight, with your palms on your knee.

Slowly move your torso forward while your hands stay on your upper thighs.

Return to your initial position.

Resistance Band Exercise: Triceps Extension

Stand with feet shoulder-width apart.

Hold onto both ends of band and place band at the back. Place one hand at neck level with thumb facing down and the other hand atwaist level with palm facing outwards, thumb facing up. Ensure that
band remains firm but not tight.

Using elbow to move, stretch top arm above head with palms facing forward and knuckles facing ceiling. Gradually lower and repeat.

Switch sides and repeat.

Resistance band exercise: Single Leg Hamstring Curl

Position legs behind chair with both hands placed on it for support.

Tie band around ankles.

Maintaining posture, shift body weight onto supporting leg.

Supporting leg should be softly bent throughout exercise. Align both knees together.

Bend non-supporting leg 90 degrees towards buttocks. Gradually lower to initial position and repeat.

Switch legs and repeat.

Resistance band exercise: biceps curl

Tie the band to make a loop. Stand with your feet shoulder width apart.

Use both hands to hold onto the band. Place left hand slightly below waist level with palm facing the floor. Place right hand slightly above with palm facing up.

Keep right elbow close to side. Keep left arm lock and wrists firm. Move right elbow and bring palm up to left shoulder. Then lower and repeat.

Switch sides and repeat exercise. This time, keep left elbow close to side.

Move left elbow and bring left palm up towards right shoulder.

Resistance Band: Chest

Stand with feet shoulder-width apart.

At chest level, position band behind back and hold onto each end of the band using both hands. Keep elbows bent and raised at chest level, palms facing floor.

Keeping wrists firm, stretch arms forward. Do not lock elbows.

Return to initial position and repeat.

Resistance band exercise: squats

Stand onto resistance band with both feet. Use both hands to hold onto each side of the band.

Stare at a spot slightly above head level and contract abdominals to retain proper posture.

Bend knees until upper legs are nearly parallel to floor. Ensure that heels remain down and toes are visible when bending knees.

Return to initial position and repeat.

Resistance band exercise: crunch

Tie band to make a tight loop around the knees.

Lie on back with legs raised. Keep thighs perpendicular to floor and knees bent at a 90-degree angle.

Rest hands on your thighs with palms facing down. Rest your head, neck, shoulders, and back on the floor. (Initial position)

Lift upper body slightly off floor and bring knees towards face. During this motion, use your hands to gently pull the band towards your feet.

Return to initial position and repeat.

Resistance band exercise: clam

Lie down on your side with your back facing the wall.

Tie band around your knees loosely. Bend knees at 90 degrees.

Ensure that lower knee stays on the ground.

Keep your feet together and raise your top knee.

Pause and gradually bring it back to initial position before repeating.

Resistance band exercise: Hip Flexor and Quad Stretch

Lie down on stomach.

Position band around foot.

Slowly pull heel towards butt.

Maintain this position for 1 minute before repeating for 3 times.

Switch foot and repeat.

Resistance Band Exercise: Pull Apart

Stand with feet shoulder-width apart.

Use both hands to hold each end of the band slightly more than shoulder-width apart with palms down.

Raise arms to chest level and bend elbows.

Tug shoulder blades back together.

Keep lower body stationary and maintain good posture throughout exercise.

Return to initial position.

Small Dumbbells Exercise: Bent-Over Row

Hold one dumbbell in each of your hands.

Extend your arms downwards while bending your hips, and then move your arms upwards, bending your elbows until they form a 90-degree angle.

Small Dumbbells Exercise: Overhead Press

Stand straight and press your shoulder blades together while lifting the dumbbells up from your shoulder level to above your head.

Small Dumbbells Exercise: Push-Up

Lie in push up position with the dumbbells enclosed in your palms.

Straighten your back, lower yourself, and then push yourself upwards.

Small Dumbbells Exercise: Bent-Over Reverse Fly

Position your arms at your sides with a dumbbell in each of them.

Bend your hips forward, and extend your arms towards the ground. Move your arms to your sides and stretch them out. 

Return to a standing position with your arms in front of you. Bend your hips forward and return to the previous row position with your hips bent forward and dumbbells at knee level.

Small Dumbbells Exercise: Mountain Climber

Lie in push up position with the dumbbells enclosed in your palms.

Straighten your back, lower yourself, and then push yourself upwards.

Pulmonary Rehabilitation : Pursed Lip Breathing

This exercise keeps your airways open longer and lessens the number of breaths you take.

Breathe in slowly through your nose, make sure your mouth is closed. Purse your lips, as if you are going to whistle, and gently exhale through your mouth slowly.

Exhale for twice the amount of time as your inhale.

Pulmonary Rehabilitation : Belly Breathing

This exercise helps to relieve shortness of breath.

Find a comfortable chair and sit down. Sit up straight and place your hands on your belly.

Close your mouth and take a slow deep breath in through your nose.

Breath out gently through pursed lips, as if you are going to whistle, for at least 2 to 3 times as long as your inhale. Repeat this process for up to 10 minutes.

The hands on your belly helps you to concentrate on the intake of air into your body.

Cough and Phlegm Relief : Breathing Cycle

This is a series of breathing techniques used in tandem to create a breathing routine that clears your chest of sputum.

First, start the routine with Breathing Control by breathing gently in and out through your nose. If possible, try exhaling through your mouth with pursed lips.

Second, utilizing either one of the two huffing techniques; Small-Long Huff or Big-Short Huff depending on the location of the sputum.

The Small-Long Huff is for sputum from low down in your chest by taking a small to medium breath in then squeezing the air out your lungs by huffing which is like sighing.

The Big-Short Huff is for sputum from higher up in the chest where you take a deep breath before huffing the air out.

Third, follow up with another round of Breathing Control.

Fourth, move on to the Deep Breathing technique by taking a deep, slow breath in through the nose and releasing it gently through the mouth in a sigh.

Lastly, wrap up the cycle with Breathing Control. It is important to incorporate the Breathing Control in between the exercises as it relaxes your airways.

Cough and Phlegm Relief : Breathing Control

Breathing Control helps regulate your breathing when experiencing shortness of breath or feeling fear, anxiousness or are in a panic.

Inhale in and out through your nose gently. You may breathe through your mouth using the Pursed Lip Breathing technique if you find difficulties breathing through the nose.

Release tension in your body with every exhale.

Try to gradually make each breath slower.

You may close your eyes to help concentrate and relax.

Cough and Phlegm Relief : Big Short Huff

This exercise helps to clear sputum(phlegm) from higher up your airways.

Take a deep breath into your chest and huff, like a sigh, the air out your lungs quickly until it is empty, but do not exhale too much that you cause tightness in your chest.

Cough and Phlegm Relief : Small Long Huff

This exercise helps to clear sputum(phlegm) from lower down your airways.

Take in a small to medium breath into your chest and huff, like a sigh, the air out your lungs until it is empty, but do not exhale too much that you cause tightness in your chest.

Cough and Phlegm Relief : Deep Breathing

This exercise helps to relieve shortness of breath and clears your airways.

Keeping your chest and shoulders relaxed, take a slow, long and deep breath in.

Try holding it in for 2 to 3 seconds. Exhale out slowly through your mouth like a sigh.

It may be slightly difficult to hold your breath after inhaling, so try the exercise with and without holding your breath.

Kegel Exercise: Reclining Position

Start by lying down.

Tighten your pelvic floor muscles as you would to prevent passing gas or stopping urination mid-flow for 3 seconds. As you tighten, women should feel a slight pulling in of the rectum and vagina. Men should feel a pulling in of the anus and some movement of the penis.

Relax, then repeat for another 3 seconds. Abdominal, thigh and buttock muscles should stay relaxed. Breathe normally.

Complete 10 repetitions at least 3 times per day. After a few weeks, gradually increase the period of time to 5 to 10 seconds per movement.

Always consult your health care provider for assistance and advice.

You can also do these exercises when you sneeze, cough, laugh and even get up from a chair.

Kegel Exercise: Standing Position

Start by standing up.

Tighten your pelvic floor muscles as you would to prevent passing gas or stopping urination mid-flow for 3 seconds. As you tighten, men should feel the pulling in of the anus and the movement of the penis. Women should feel a slight pulling in of the rectum and vagina. 

Relax, then repeat for another 3 seconds. Abdominal, thigh and buttock muscles should stay relaxed. Breathe normally.

Complete 10 repetitions at least 3 times per day. After a few weeks, gradually increase the period of time to 5 to 10 seconds per movement.

Always consult your health care provider for assistance and advice.

You can also do these exercises when you sneeze, cough, laugh and even get up from a chair.

Breast Cancer Surgery recovery: Wand exercise

Hold the wand across your belly in both hands with your palms facing up.

Lift the wand up over your head as far as you can. Use your unaffected arm to help lift the wand until you feel a stretch in your affected arm.

Hold for 5 seconds.

Lower arms and repeat 5 to 7 times.

Breast Cancer Surgery recovery: Elbow Winging

Clasp your hands behind your neck with your elbows pointing toward the ceiling.

Move your elbows apart and down toward the bed or floor.

Repeat 5 to 7 times.

Breast Cancer Surgery recovery: Shoulder Blade Stretch

Sit in a chair very close to a table with your back against the back of the chair.

Place the unaffected arm on the table with your elbow bent and palm down. Do not move this arm during the exercise.

Place the affected arm on the table, palm down, with your elbow straight.

Without moving your trunk, slide the affected arm forward, toward the opposite side of the table. You should feel your shoulder blade move as you do this.

Relax your arm and repeat 5 to 7 times.

Breast Cancer Surgery recovery: Shoulder Blade Squeeze

Sit in a chair in front of a mirror. Face straight ahead. Do not rest against the back of the chair.

Your arms should be at your sides with your elbows bent.

Squeeze your shoulder blades together, bringing your elbows behind you. Keep your shoulders level as you do this. Do not lift your shoulders up toward your ears.

Return to the starting position and repeat 5 to 7 times.

Breast Cancer Surgery recovery: Side Bends

Sit in a chair and clasp your hands together in front of you. Lift your arms slowly over your head, straightening your arms.

When your arms are over your head, bend your trunk to the right keeping your arms overhead.

Return to the starting position and bend to the left.

Repeat 5 to 7 times.

Breast Cancer Surgery recovery: Chest Wall Stretch

Stand facing a corner with your toes about 8 to 10 inches from the corner.

Bend your elbows and put your forearms on the wall, one on each side of the corner. Your elbows should be as close to shoulder height as possible.

Keep your arms and feet in place and move your chest toward the corner. You will feel a stretch across your chest and shoulders.

Return to the starting position and repeat 5 to 7 times.

The picture shows stretching both sides at the same time, but you may find it more comfortable to stretch one arm at a time.

Be sure you keep your shoulders dropped far away from your ears as you do this stretch.

Breast Cancer Surgery recovery: Shoulder Stretch

Stand facing the wall with your toes about 8 to 10 inches from the wall.

Put your hands on the wall. Use your fingers to "climb the wall," reaching as high as you can until you feel a stretch.

Return to the starting position and repeat 5 to 7 times.

The picture shows one arm going up at a time but if you feel strong enough, you can try moving both arms up together.

Be sure you keep your shoulders dropped far away from your ears as you raise your arms.

Child's Pose

1. Kneel on the floor.
2. Lower your buttocks onto your heels.
3. Lean forward so your torso rests on top of your thighs.
4. Rest forehead on the floor.
5. Extend arms with palms facing down.
6. Hold for one minute or more.

Bridge Pose

1. Lie on your back on the floor.
2. Extend your arms along the floor, palms flat.
3. Bend your knees and press your feet firmly against the floor.
4. Lift your pelvic region upwards as high as you can.
5. Ensure your thighs and feet remain parallel.
6. Hold position for up to one minute.

Downward Facing Dog

1. On your hands and feet, reach your pelvis up towards the ceiling.
2. Sink your heels towards the floor.
3. Straighten your legs but do not lock your knees.
4. Hold for up to two minutes.

Disclaimer: There are different variations to this pose. 

Corpse Pose (Savasana)

1. Lie on your back on the floor.
2. Spread legs slightly apart and move your arms to your side.
3. Your palms should face up.
4. Take slow, deep breaths.
5. Hold position for between 5 and 15 minutes.

Yoga Exercise: Cobra Pose

Rest your palms and legs on the floor, and extend your arms in front. Slowly begin to lift your thighs and hip above the mat.

Exhale, and place yourself in an inverted V position, with your hips and tailbone directed towards the ceiling.

Position your head and neck between your arms, keeping your feet hip-length apart and spine straight.

Yoga exercise: Lunge

Place yourself in a twisted lunge position, with your left heel raised above the mat, and left knee and shin above the mat.

Rotate your torso towards the right, and place your right arm on your left shin. Move your left arm upwards.

Yoga Exercise: Cat Pose

Position yourself with your legs on the ground, back arched, and hands on the ground.

Inhale, and move your belly towards the mat, with your tailbone and chin moving upwards.

Then, exhale and move your back higher. Position your chin towards your chest level with your head facing the ground.

Alternate between the 2 poses.

Yoga Exercise: Four-Limbed Staff Pose

Place yourself in a plank position and then straighten out your arms, keeping your palms on the mat.

Shift yourself forward, bend your elbows and lower yourself until your back and legs are at the same level.

Yoga exercise: Side Triangle

Inhale while placing both your palms on the ground with your right foot between them. Your left knee and shin must remain on the mat.

Keep your left hand on the mat and exhale while moving your right hand upwards and towards the ceiling. While doing so, gently rotate and twist your upper back.

Yoga Exercise: Side Triangle

Bend your right knee and position it in front. Keep your arms extended behind you and your left leg straightened out behind.

Lower your body towards the mat and rest your left knee and shin on the mat. Bend your right foot further and place both your hands in front of your right foot with your forearms resting on the floor.

Yoga Exercise: Extended Triangle

Position your right leg in front and bend to a 90-degree angle. Extend your left leg until it is straightened.

Rotate your torso towards the left side of the mat and extend your arms on your sides with your palms facing downward. Keep your shoulders over hips and turn your head towards the right.

Extend your right leg until it is straightened out while bringing your left foot a few inches closer. Begin to slowly rotate your torso towards the right and place your left palm on your left foot. Extend your right arm towards the ceiling.

Yoga Exercise: Big Toe Pose

Bend your upper back towards the mat and place your hands around your ankles

Lower yourself into a squat position, with your feet further apart than hip-width.

Place your palms together at chest level and lift your chest.

Yoga Exercise: Big Toe Pose

Extend both your arms towards the ceiling and bend your knees into a sitting position while tilting your pelvis slightly.

Slowly extend your left foot backward until it is parallel to the mat. Extend both your arms backward until they are straightened out.

Foamroller Exercise: Back Roll

Lie on your back with the roller placed horizontally below your upper back. Bend your knees, position your hands just behind your head, and ensure your feet stay flat on the ground.

Try to tighten your abs while lifting your hips. During this process, let the roller slowly move between the upper and middle back areas. When you find a tender spot, hold this position.

Then begin to bring the roller towards your lower back, keeping your arms on the sides and knees in a bent position.

Tilt towards the left to muscles on that side of the back. Begin to move your hips to move the roller back and forth. Stop when you find a tender spot.

Switch sides and repeat the same process.

Foamroller Exercise: Hip Roll

Rest on your left side, and position the roller beneath your left hip. Move your right leg in front,

as indicated in the picture.

You should support your upper body on your left forearm.

Place your right hand on your hip, and your head straight

Move the roller from your hip to right above your knee, stopping at a sore point.

Hold at this position, and repeat. Switch sides.

Foamroller Exercise: Lower Leg Roll

Sit on your mat and extend your right leg forward, with the roller positioned under the upper portion of your thigh. Bend your left knee, keep your foot steady on the ground, and position your hands behind you.

Slowly move the roller from your butt region to your knee, until you find a sore spot. Hold it at this spot.

Move the roller to a position beneath your calf, while keeping your hands behind you.

Move the roller from your knee to your ankle, stopping at a tender spot. Hold it at the spot.

Switch to your other leg and repeat the process.

Upper Leg Roll (Anterior)

Lie on your back and position the roller under your thighs,

and wrists on the ground. Begin to contract your abs and move

the roller between your hips and knees.

Pause at tender spots, hold the position, release, and then redo.