Fitness for novices

Special to Tribune Newspapers
Take the first step to fitness: Get off the couch

Everyone who has ever run a marathon made the decision one day to exercise. To take the first step. To get off the couch.

These simple, gentle exercises were created specifically for people who haven't ever exercised — or who haven't done anything physical for a long time, but are ready to get moving.

Thomas Kleeman, an orthopedic surgeon and his wife, Anne Talbot-Kleeman, a certified fitness professional, and creators of The Doctors Workout program ($25 at created this routine for anyone who is ready to begin a fitness regimen. Check with your doctor to make sure you're healthy enough to exercise, and then get started.

Cat kicks

What they do: These stretch your hamstrings (the back of your legs), which are muscles that stiffen as you age and make you prone to injury and back pain. They work your abs and your arms and improve balance.

Start moving: Stand with your feet together and your arms extended perpendicular to your body. Lift your right leg forward to knee height. At the same time, while hunching your upper back, bring your arms forward in front of you at shoulder height and tighten your abdominal muscles. Then open back up and alternate to your left leg.

Repeat: 12 times (six per leg).

Butt kicks

What they do: These increase your heart rate, which will get your blood pumping and help raise your metabolism so you burn calories. They also work your hamstrings and quadriceps, which you warmed up in the cat kicks.

Start moving: Stand with your feet a bit wider than your hips. Raise your right heel as close as possible to your bottom and place your foot back on the floor, continuing to alternate sides.

Repeat: Complete 12 reps to begin, and add an extra rep every two to three days as you get stronger and improve your endurance.

Stepping skaters

What they do: These are excellent cardio moves that work your upper and lower body. The side-to-side motion challenges your inner and outer thighs while getting your heart rate up.

Start moving: Begin with your feet together, and step out to the right with your right foot and then tap your left foot on the floor next to the inside of your right foot. Then immediately take a lateral step to the left and tap your right foot on the floor next to the inside of your left foot. Maintain your hips and knees slightly flexed throughout the move. Continue stepping from side to side, keeping the steps low to the floor and swinging your arms from right to left in sequence with your steps to add intensity, as you are able.

Repeat: Continue for a total of 12 reps.

Step jacks

What they do: These are modified jumping jacks. It's a great cardio exercise that has low impact on your joints because you step through the moves. It works your upper and lower body at the same time, resulting in maximum time efficiency.

Start moving: Stand with your arms by your sides and your legs together. Begin by reaching both arms above your head while tapping your right foot out to the side. Now return your arms and legs to the starting position. Then reach both arms above your head again while tapping your left foot out to the side.

Repeat: Continue for a total of 12 reps.

Bird dogs

What they do: These work your entire core, which is composed of your back and ab muscles.

Start moving: Move into a kneeling position, resting on all fours. Raise your right arm straight while extending your left leg straight back. Hold this move for three seconds while tightening your abs. Then switch your arms and legs so you are now raising your left arms and right leg. Keep your head down and don't let your back sag.

Repeat: Alternate sides for a total of eight reps.

Wall push-ups

What they do: A push-up is a great whole body-strengthening move, but a regular push-up is not easy for someone new to exercise. In this move, you will stand about 12 to 18 inches from a wall.

Start moving: Place your hands flat on the wall at shoulder height, a little wider than your shoulders. Now lean in so that your face nearly touches the wall, then push back to the starting position. Stay on your toes for this exercise so that you do not pull your Achilles tendons. Keep your back straight and your abs tight.

Repeat: Try for 12 reps. As you get stronger, try standing farther away from the wall to increase the intensity.

Modified bicycle crunches

What they do: These work your upper and lower abs as well as your obliques.

Start moving: Lie on the floor on your back with your hands barely touching the back of your head, keeping your knees bent with both feet on the floor. Gently cradle your head to avoid pulling on your neck. You will start by lifting your right shoulder blade off the floor while raising your left knee to meet your right elbow. Press your lower back into the floor and tighten your abs at the top of the move. Now return to the starting position and repeat with the opposite arm and leg. Continue alternating sides in slow motion.

Repeat: 12 reps total.

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