The Mail on Sunday

IF YOU DO ONE THING TODAY...

DO THE DUCK WALK

- By Nick Cowan OSTEOPATH

While you may feel a little quackers doing this exercise, the strength-boosting benefits are well worth the moment of brief embarrassm­ent. Fitness experts are forever recommendi­ng the squat, given that the straight-forward movement builds muscle in the entire body, and improves balance and burns fat. Adding a couple of simple movements to the squat position increases mobility and strength in the legs, hips and thighs, as well as in the abdominal muscles and the glutes.

Lower yourself into a comfortabl­e squat position. Keep your feet on the floor, with the knees bent at a 45 degree angle, the back straight, and the toes pointing slightly out.

Clasp your hands together in front of your chest and take a step forward, pausing for a split-second on the weight-bearing leg.

Keep walking, pausing for a moment after each step while keeping one foot raised and one on the ground in front of you.

Proceed to take nine or more steps, or as many as is comfortabl­e.

Play around with walking backwards and squatting lower if you can manage it. Straighten up carefully and slowly when finishing the exercise.

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