A simple programme

Here is a simple programme of exercises that can easily be carried out in the comfort of your own home. As always, see your GP first if you are new to exercise or returning after a lengthy absence or illness.

Squat

• Stand with feet hip width apart with toes turned slightly out
• Place your hands on your shoulders
• Slowly bend your knees as if going to sit on an imaginary chair - maintain the natural curve in your back and keep looking forward. At the end of the movement your thighs should be parallel to the floor. Your knees should not go past your toes
• Now push through your feet to return to the start position - do not lock your knees

Half (box) Press Up

• Maintain an all fours - knees and hands - position on the floor
• Your hands should be slightly wider than shoulder width apart
• Bend your arms until your nose almost touches the floor
• Push through your hands to straighten your arms - do not lock your elbows at the end of the movement

Triceps Dip

• Stand with your back towards a table or other solid object you can grip
• Place your hands shoulder width apart, facing forwards, on the edge of the table
• Legs should be straight out in front of you - do not lock your knees. To make the exercise easier you can bring your feet closer to your body
• Bend your elbows and lower your body. Elbows should not go beyond 90 degrees
• Straighten your arms to return to the starting position - do not lock your elbows at the end of the movement
• Elbows should face backwards throughout the exercise

Crunch

• Lay with your back on the floor and feet tucked up close to buttocks
• Rest arms across chest
• Using the large muscle down the front of your abdominals (Rectus Abdominis) slowly crunch up so that your shoulders are just off the floor
• Hold this position for a count of 2
• Slowly return the start position

Back Extension

• Lay face down on the floor
• Place hands by the side of your head
• Slowly raise your head, shoulders and upper chest off the floor - this will be just a short distance
• Hold for a count of 2
• Slowly return to start position

How to perform the exercises
For each exercise you should engage your abdominal muscles - this will be the Transverse Abdominis (TVA). This is a muscle that lays under your Rectus Abdominis and runs horizontally - it acts like a band.
To engage your TVA gently pull your navel toward your spine. For each phase of the exercise you should count to 3. Breathing should be normal throughout all exercises.

How many
Initially, you should aim for 10 repetitions of each exercise with good form. When you can achieve 10 then raise it to 15. When you can achieve 15 then introduce another set but lower to 10 repetitions. You will now be doing 10 repetitions of each exercise for 2 sets. When you can achieve 15 repetitions for 2 sets then introduce another set but maintain 15 repetitions.
Rest for 30 seconds between each exercise and for 90 seconds between each set.

How often
Aim to carry out your exercises 3 times a week leaving 1 clear day between exercising. Over a period of time you can build up to 4 times a wee.

Carry out these exercises as advised and you will see an improvement in fitness, health and shape.

Next time will we look at the first of 3 programmes for abdominals.

Until the next time!