Regular exercise can benefit everyone regardless of skill level, intensity or length of workout. And while there are hundreds of exercise programs, if you are more than 30 pounds overweight it may be difficult starting an exercise regimen that is designed for your needs. Here is a workout that has been modified for anyone carrying some extra weight.

Try performing these exercises in sets of ten twice a day. If possible, a ten-minute walk would be the ideal complement to this workout.
1. Push-Ups
Traditional push-ups may be very difficult for someone with limited upper body strength and overweight. Try standing push-ups by closely facing a wall and pushing your body away from the wall by extending your arms as far as you can.
2. Bridge
Lie face up on the floor. (you may want to use a yoga matt or towel to lie on) Lay flat on your back with your knees bent and lift your bottom off the ground. This is great for your core.
3. Leg lifts
For the inner thigh, lay on your side and bend your top leg to the back while you have your bottom leg straight. Slowly lift your leg up and down. For the outer thigh, bend the bottom leg and straighten the top leg then lift up and down. Repeat ten times for each side.
4. Knee lifts
For this one you will need a hard plastic ball or a household object that you can lift with both hands. (like a book) Life the ball over your head with both hands. Slowly bring the ball down and lift one knee. Raise the ball again and lower it raising the other knee.
5. Crossbody
Left the ball above your head to one side and then bring it down to your toes across your body. After you have done one side, switch to the other and go the other way. If you can’t reach your toes, try for the knees.

After you have done your set of 10 for each exercise, take that ten minute walk and you will be on your way to a healthier you!

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