Ex­er­cise hacks

Small changes to your rou­tine en­gage mus­cles that don’t usu­ally see much ac­tion

Runner's World (UK) - - All-Day Fitness -

1 / SIT ON THE FLOOR

With a pil­low un­der your bum, sit on the ground while read­ing or eat­ing lunch. ‘There are loads of ways you can po­si­tion your joints – sit­ting cross-legged, sole-to-sole, with your legs out in a V, with your knees tucked up – that en­cour­age mo­bil­ity we don’t get from a chair,’ says Bow­man.

2 / STRETCH YOUR CALVES

Work tight calves by plac­ing a rolled-up towel on the floor where you stand dur­ing the day, such as in front of the bath­room sink. When brush­ing your teeth, put the ball of your foot on the towel and your heel on the floor for a gen­tle stretch.

3 / HANG OUT

It’s rare for we adults to sup­port our weight with our up­per bod­ies, so we de­velop weak shoul­ders. Hang from a hor­i­zon­tal bar for 15 secs to a minute (put a chin-up bar in your door­way or head for the mon­key bars in a park). If that’s too hard, grasp a ver­ti­cal pole and lean away from it.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.