bud­get FIT­NESS ON A

IF YOU RE­ALLY WANT TO TIGHTEN YOUR BELT  LIT­ER­ALLY AND FIG­U­RA­TIVELY  HERE ARE SOME TOP TIPS FOR TH­ESE PENNYPINCH­ING TIMES.

The Sunday Telegraph (Sydney) - Body and Soul - - Get Fit -

TDEEP PUSH-UPS

he fi­nan­cial cri­sis is bear­ing down on us all, so it’s un­der­stand­able if you’re looking closely at your weekly spending to see where you can cut back. But health is such an im­por­tant in­vest­ment, it’s shock­ing to think that some peo­ple are cut­ting back on what they spend to look af­ter them­selves. It might be can­celling the gym mem­ber­ship, sack­ing the trainer, ditch­ing the di­eti­tian or even re­duc­ing the qual­ity of food you eat. But ex­er­cise can be as free as the air we breathe.

Here are some ex­er­cises that will keep you fit cheaply. It can be hard to find equip­ment around the house that’s heavy enough to keep up the fit­ness chal­lenge, so there are also some ideas for cheap equip­ment and ex­er­cises that need noth­ing but the great out­doors. Place two sets of books or bricks on the ground, shoul­der-width apart. As­sume a push-up po­si­tion, with both hands placed on the books or bricks. Make sure you en­gage your abs so that your hips and abs don’t sink to­wards the ground. A well-per­formed push-up dou­bles as a core ex­er­cise. Reps: Three sets of 10.

ONE-BUCKET STRAIGHT­LEGGED DEAD LIFTS

Hold the han­dle of a bucket in two hands. Stand with your feet hip-width apart, keep your vi­sion fixed on the hori­zon and have your knees slightly bent the whole time. Bend at the hips as though you are bow­ing and keep your back long and straight. Lower the bucket down to your feet and then slowly raise back up to upright. Reps: three sets of 10 to 15, with the bucket filled so that this is a chal­lenge.

SIDE-BRIDGE TWISTS TWO-BUCKET SQUATS

Hold a partly-filled bucket in each hand and stand with feet shoul­der-width apart. Keep­ing your vi­sion on the hori­zon, squat down un­til your back­side low­ers to the level of your knees, if you can. Keep your weight fo­cused through your heels the en­tire time and stay long through your spine as you lower. Reps: three sets of 10 to 15. Choose a weight that makes this dif­fi­cult. Lie on your side with your el­bow di­rectly be­low your shoul­der. Raise your hips up and make sure your body is straight. Raise your top hand up to the sky. Then sweep it down across the front of your body, reach it un­der your body and try to reach a point on the ground as far be­hind you as you can. Your chest will turn to face the ground as you twist. Sweep your hand back to the start. Reps: 10 each side.

MILK BOT­TLE LAT­ERAL RAISES

Fill two old, plas­tic twolitre milk con­tain­ers with wa­ter or sand. Stand­ing, with feet hip-width apart, hold one in each hand just out­side your thighs. Raise the weights lat­er­ally un­til they reach the height of your shoul­ders. Have your el­bows slightly bent for the whole move­ment and don’t use a swing at the start to help the lift. Reps: three sets of 10 to 15. Fill the con­tain­ers to a level that makes this a chal­lenge.

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