Many of us continue to struggle with obesity. However, by using our own weight to perform exercises, we can increase our strength and convert some of the excess weight into energy. A sample of relevant exercises is outlined below.

Step up

Use a box, block, or your step which is between 30 and 40 centimetres (12 and 15 inches) high to perform your step-up routine. You can add some variety to the routine by doing one set of step-ups with the same lead leg each time you step up. Do the next set with the other leg as your lead leg. In the next set, alternate your legs on each step-up cycle.

The activity can be made more challenging by holding weighted objects in your hands or attaching weights to your waist or ankles. These activities will help to improve the strength of your legs, trunk and arms.

Push ups

Push-ups can be very effective in the improvement of the strength of your arms, shoulders, abdomen and back. Lie on the floor face down then support your body on your hands and toes with your elbows straight. Keep your body straight. Bend your elbows as you lower your body, until you are almost touching the floor, then push yourself up to the starting position.

If you have difficulty performing the push-up, as suggested, you can reduce the challenge by supporting your lower body on your knees instead of your toes. You can also use an incline plane such as a chair, or your step, to support your hands or toes at a higher position than the floor.

You can make the activity more challenging by getting your exercise partner to provide some resistance by pushing you down as you try to elevate your trunk.

Abdominal crunch and bent-leg curl-up

Many of us continue to struggle with excess weight in the abdomen or have weak abdominals. Please be forewarned that abdominal curls will basically help those who are experiencing at least average fitness and those who are without a history of lower back problems.

Beginners, as well as those with a history of lower back problems, are encouraged to use the abdominal-crunch exercise instead. Lie on your back with your head and shoulders off the floor, arms crossed on your chest while your knees are slightly bent. Curl your trunk to about a 30-degree angle for an abdominal crunch or curl-up all the way to perform the abdominal curl-up. Return to the starting position without your shoulder or head touching the floor while you keep your hips on the floor.

If you have difficulties curling up with your arms crossed on your chest you can rest them by your sides. You can also use your arms to assist you in any way which is comfortable to curl-up except pushing against the floor.

Difficult to perform

Curl ups are more difficult to perform as the bend in your knee increases. Avoid performing your crunches and curl-ups with your legs straight. This will prevent straining your back or placing too much stress on your thigh muscles.

The crunch can be made more challenging if your exercise partner provide some resistance to your shoulder as you do the crunch or curl-up.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.