Kenneth Gardner - THE FITNESS CLUBTHE WARM UP JOG EASILY on the spot for about two to three minutes to slowly warm up your body. Bounce on the balls of your feet and turn from side to side; swing your arms loosely as you bounce for about one minute.
Stand on the balls of your feet and swing both arms together up to the right, then up to the left for about 30 seconds. Finally hang your arms loosely and shake them loosely. Swing your right leg forward and shake it loosely, swing your left leg forward and shake it loosely until the fatigue disappears.
Exercise #1
Lie face down and lock your fingers together behind your head.
1. Keep your trunk and legs on the floor; raise your chest off the floor as high as you can and hold it to the count of five.
2. Slowly return to the starting position and breathe out to the count of five.
3. Repeat, raising your chest and breathe in deeply. Tighten your back muscles, arching your back and get your head as high and as far back as you can.
4. Do about 10 repetitions then stretch your arms forward and relax.
Exercise #2
Lie face down with your head on your hands.
1. Keep your legs straight and tighten the muscles of your legs and your back as you raise your legs off the floor as high as you can and hold them in that position to the count of five.
2. Return your legs slowly to the starting position as you breathe out slowly to the count of five.
3. Repeat raising your legs off the floor, breathing in deeply as your legs proceed upward, keeping your legs straight and tightening the muscles of your back. Return to the starting position.
4. Do about 10 repetitions, then stretch both your arms and your legs and relax.
Exercise #3
Lie face down with both your arms and legs outstretched.
1. Tighten both arms and legs, keeping them straight and raise them as high as you can off the floor. Hold them in that position to the count of five.
2. Return both arms and legs to the starting position slowly to the count of five.
3. Repeat, raising both your arms and legs, breathing in deeply, as you proceed to the highest point, and then return to the starting position.
4. Do about 10 repetitions, then stretch both your arms and legs about 5 times and relax.
Exercise #4
Lie face down with both your arms and your legs outstretched.
1. Bend your knees and bring your feet toward the centre of your back.
2. Hold your ankles with your hands and pull your legs as far forward as you can, at the same time tilting your head as far back as you can. Hold that position to the count of five.
3. Release your ankles and return your arm and legs to the starting position, breathing out slowly and lowering your arms and legs to the count of five.
4. Repeat, grasping your ankles and breathe in deeply as you pull your legs up and tilt your head back then return to the starting position.
5. Do about 10 repetitions then stretch both your arms and legs about five times and relax.
Kenneth Gardner, Exercise Physiologist at the G.C. Foster College of Physical Education and Sport.
