Kenneth Gardner - THE FITNESS CLUBThe warm up
1. FROM THE normal standing position push up on the balls of your feet, then push up on the toes of your right foot, then return to the ball of your right foot while you push up on the toes of your left foot. Swing your alternate arm vigorously as you push up on your toes.
2. In the normal standing position lift your right foot up in front of your left knee and touch the sole of your right foot with your left hand then do the opposite with the left foot and your right hand. Do this at brisk pace for 45 to 60 seconds. Rest for about 10 seconds then repeat. Do the routine about three to four times.
3. From the normal standing position lift your right foot backwards to touch your seat and at the same time swing both arms and clap your hands above your head. Alternate your left foot with your right foot while you continue to swing and clap both hands. Do this at brisk pace for 45 to 60 seconds. Do the routine about three to four times.
Exercise #1
1. Sit on the floor with your legs outstretched, hands on the floor slightly behind your hips with fingers pointing backwards. Push your trunk up and support your weight on your hands and heels while you straighten your arms and lock your elbows to the count of 1, 2, 3, 4, 5.
2. Hold and stretch your trunk and tighten the muscles of your back and the muscles of your abdomen and tilt your head back to the count of five.
3.Return to the starting position slowly to the count of five.
4.Do about five to eight repetitions then rest for a little while.
5. Do about four to five sets.
Exercise #2
Start by lying on the floor with your face down and your arms stretched out straight ahead.
1. Keep your body straight and tight, and push your upper body off the floor as you move your hands backwards toward your chest.
2. Stretch your neck backwards and hold to the count of five.
3. Return slowly to the starting position by alternating the movement of your hands forward.
4. Breathe in deeply as you push your trunk up and breathe out forcefully as you lower your trunk to the floor.
5. Do about four to five sets then rest for a short while.
6. Do about four to five sets.
Exercise #3
Start in the supine position (lie on your back) with your hands cushioning your head, elbows on the floor.
1. Walk backwards with your feet as you push your trunk up off the floor.
2. Support your weight on your toes and your shoulders and hold to the count of five.
3. Tighten your abdominal muscles and the muscles of your back.
4. Return slowly to the starting position by alternating the movement of your feet.
5. Breathe in deeply as you push your trunk up and breathe out forcefully when you lower your trunk.
6. Do about 10 to 12 repetitions and take short rest between each set.
7. Do about three to four sets.
Kenneth Gardner, Exercise Physiologist at the G.C. Foster College of Physical Education.
