FOR ABSOLUTE BEGINNERS
This programme will encourage you to get off that chair and start your new life: a life of moving, not sitting. Do this in the morning to wake up your body, or take a break from your chores and fit these five exercises in during the day.
WAKE UP MONKEY STRETCH
A key exercise that works in every routine to stretch out the entire body: Stand with your feet shoulder-width apart, knees bent. Fold your upper body from the waist and let your arms swing to the floor, see illustration below. Take a deep breath and in one motion, swing your arms forward, straighten your knees and lift your upper body so you are stretching towards the ceiling. Feel the stretch as your body wakes up and then relax. Repeat five times. WArning: Take extra care with this exercise if you have neck problems. To improve the mobility of the shoulders and upper back: Sitting or standing, reach up and over your head with your right arm, so you feel a stretch down your right side. Hold the position for five seconds. Bring your right arm down and reach up and over with your left hand. Hold for five seconds. Repeat five times on each side.
ARMS BACK
This improves mobility in the shoulders and upper back: Sitting or standing, raise your arms to 90 degrees, elbows bent and fingertips touching. Now rotate your arms back, pulling the shoulder blades together as if you are trying to get your elbows to touch behind your back. Feel a stretch in the chest and then bring your fingertips together again. Repeat five times, breathing deeply throughout.
SIT-UPS
To strengthen abdominal (stomach) muscles: Lie on the floor on your back with your knees bent and your feet flat on the floor, shoulder-width apart. Place your outstretched hands on your thighs. Pull your tummy in, push your waist into the floor and tilt your pelvis forwards (control and maintain this pelvis tilt position throughout the exercise). Take a deep breath in and as you breathe out, curl your upper body, lifting your head and shoulders up as far as comfortable, sliding your hands towards your knees. Breathe in again, keep your back curled and, with control, slowly lower yourself back down. Repeat the movement, building up to 10
HIGH LIFTS
To tone and tighten bottom and thigh muscles (see illustration above): Kneel down. Bending your elbows, place your lower arms flat on the floor, hands together. Bend forward to rest your head on your hands). Tuck in your stomach muscles and keep your back straight. Lift your left leg, keeping it bent at 90 degrees, until your thigh is parallel to the floor. Now, in small but controlled movements, bob your bent leg up and down 10 times. Keep both hips facing downwards and feel your bottom muscles working. Bring your left leg down, and then work your right leg, bobbing up and down 10 times.