Page 35 - magazine-jan-feb14

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can be
done at
home or
in your
in hardly
time but
should be
and with
The Calf Raise
Jane Head, Advanced Personal Trainer, Core Conditioning Specialist and a Fitness
Nutritional Coach explains this simple exercise: “Use the bottom step of the
staircase. Keep your feet straight and about 4 inches apart. Stand with your heel
over the edge of the step, you can lightly hold the banister for balance. Drop your
heel down and then go up onto your toes, repeat this 30 times. Then turn your
toes out with your heels touching and repeat this also 30 times. Lastly, turn your
toes in and your heels out and do it again.”
The Side Leg Pulse
Stand straight with your legs hip width apart, instructs Head. “Dip your pelvis
forwards slightly and turn your right foot inwards,” she says then move your
leg out to the side, without sticking your bottom out. “Now, keeping your leg
in a straight line, tighten your muscles and pulse your leg in small outward
movements, count slowly to 50 and repeat on the other leg,” she says.
Sliding One Leg Squat
Head instructs to stand straight and tall, keep your head lifted and your shoulders
back, but relaxed. “Now keep your hips level and proceed to move your right leg
behind you with your toe pointed and slowly move it to the left whilst bending the
left leg, as if you are curtsying,” she says. “Keep your left knee behind your toes and
your tummy tight at all times.” Repeat these slowly building up to 50 repetitions. If
you are strong enough, Head advises that you can keep your right foot off the floor
as you squat. “Now repeat on the other leg,” she says.
The Tricep Tightener
This is another simple, yet effective exercise which Head explains: “Stand straight
and bring both arms out to the side, level with your shoulders, palms facing down.
Turn your hands backwards so that your palms now face the ceiling, slowly bring
your hands towards each other behind your back and pulse them inwards as if you
are trying to link thumbs, count slowly to 100.”
Push Ups
Push ups are again making a comeback because they are effective yet simple.
According to Magdalena Lyle, a Certified Master Trainer and Strength and
Conditioning Coach, do 12 repetitions of Push Ups, either on the knees, standing
and hands on wall or standing behind a chair. “Complete the routine three to four
times with no rest in between,” says Lyle.
Deep Jump Squats
The following is an exercise that can be done literally anywhere at any time. “Place
your hands in front of you and touch the ground for 30 seconds,” says Lyle.
Jan/Feb 2014