Women's Health Walking Workouts

FOUR MOVES ALL WALKERS SHOULD KNOW

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Twice a week, do these moves from Pilates teacher Erika Bloom. They teach you to lift your arches, spread your toes and centre your weight over your entire foot, so your muscles move better and your posture improves.

THE ROUND KNOT

Stretches foot ligaments, aids alignment Sit on the floor with your legs extended and bend your left knee so the outside of your left calf rests on your right thigh. Interlace your right fingertips with your left toes. Spreading your fingers, inch them forwards until your toes are on the webbing between your fingers. Close your hand and, letting the foot totally relax, make large circles with your foot. Do six circles in each direction, then switch feet.

WING AND SICKLE

Strengthen­s ankle, promotes correct gait Lie on your back with feet flat on the floor, hip-distance apart and 60cm from your butt. Roll your feet onto their inside edges, keeping the insides of your big toes on the ground (your feet will resemble wings). Then roll your feet so the outside edges are on the floor. Repeat, slowly walking your feet away from each other until they’re 60 to 90cm apart, then walk them back together. Do this three times.

THE INCHWORM

Strengthen­s arches Lie on your back with your feet flat on the floor, hip-distance apart and 60cm from your butt. Lift both arches and draw your toes towards your heels. Then relax the arches, slide your heels slightly closer to your butt and flatten your feet. Repeat the sequence until your heels nearly reach your butt. Repeat in reverse: arches up, heels towards toes, toes spread forward as arches flatten. Continue until you’re where you started. Do three times.

WINDSHIELD WIPER

Improves ankle stability, strengthen­s entire foot Lie on your back with your knees bent and your feet placed flat on the floor, hipdistanc­e apart and about 60cm from your butt. Lift your toes so only your heels remain on the floor and your feet are flexed. From heel to toe, slowly roll your feet to the ground and lift your heels until only your pointed toes remain on the floor. Repeat 10 times.

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