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Friday, 23 January 2015

Core Body Exercises

No equipment required. These exercises are not only good for the abdominal muscles and your posture, but also help to prevent back-ache. In addition, they reduce the risk of a hernia developing in the groin.

Exercise 1: Lie on your back, hands behind your head. Bend forward, lifting your head and shoulders up six inches from the floor. Hold that position as long as you can — the aim is to get up to 20 seconds within about a month.

Exercise 2: With your hands by your sides, lift your feet six inches off the ground, keeping the legs straight. Hold them up for 20 seconds if you can, or build up to that over a month if you can’t. Then criss-cross your legs ten times, before lowering them slowly.

Exercise 1: Lie on your back with the right knee bent and your right foot on the floor. Bend your left leg and rest your ankle across the knee of the bent leg. Push gently on the left knee just to rock the knee a little away from you, while keeping the left knee pointing towards the wall. Do this ten times, then repeat the exercise with the other leg.

Exercise 2: To challenge and strengthen your hips and thigh muscles, just stand up from your sitting position on a chair ten times without using your arms. If this is too easy, do it from the bottom step of the stairs instead. (If you have had a hip replacement check with your physio before doing this exercise.)

The little muscles of the foot are supported by the tendons of the calf muscles — so these exercises are excellent for your feet.

Exercise 1: First, put the front half of your right foot on a step. Hold onto something with one hand and bounce your foot very gently ten times, pushing down on the heel. Repeat with the other foot.

Exercise 2: Second, stand on tiptoes for three minutes — holding onto a chair or work surface if necessary. Try to incorporate this one into your daily life — in my own case, I always watch or listen to the weather forecast on my toes.



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