It's a good idea to check with a health professional and ask their opinion before undertaking any exercise, especially if it has been a while since you have undertaken any fitness program or exercise.
- Start off gently, and work within your comfort zone. Increase your effort gradually over several weeks.
- Maintain regular breathing throughout the exercises, try not to hold your breath - your muscles will need that oxygen!.
- Try to keep strict form with control, not using momentum.
Do not undertake any exercise if you are in pain or feeling unwell. If you feel faint, dizzy or unwell while exercising stop immediately.
The Front Leg Raise will help to strengthen and tone the front of the thighs and also will increase hip flexibility. The Front Leg Raise also helps with balance, and it's a good idea to use a chair or table to help with the balancing. Remember to stay within your comfort zone and keep your movements smooth and fluid.
• Stand upright with feet together, place on hand on the back of a chair or table to balance.
• With your left leg slightly bent, raise your right leg out in front of you up to a height that you are comfortable with. Try to keep your right leg straight.
• Hold your leg out in front of you for 2-3 seconds.
• Lower the leg back to the starting position back to the floor.
• Repeat the Front Leg Raise a further 5 times with the right leg.
• Repeat the Raises with the left leg, keeping the right leg slightly bent throughout.
If you find this exercise easy then increase the number of repetitions of the exercise. You can also start holding the raised leg out in front for a longer and longer period of time. If you find that you still need a little more of a challenge then why not purchase some ankle weights to use during the exercise.
The Stomach Tuck-In will help to tone the lower stomach area, and can be done anytime, anywhere. Using this exercise for a few weeks is a good base for the Sit-ups and Crunches. Remember, always stay in your own comfort zone during the exercise.
• Sit upright against the back of a chair.
• Breathe out and at the same time suck in your stomach.
• Hold your stomach in for 2-3 seconds keeping your stomach held in as much as possible.
• Breathe in as you release your stomach.
It is really as simple as that. Try it while sitting anywhere or last thing at night before bed.
The Waist Twist is a good simple exercise that helps you firm up and tone your waist. The exercise is low impact and a nice gentle warm up before adding the Sit-Ups and Crunches into your daily workout. Remember, always stay in your own comfort zone during the exercise and keep good form, move slowly and with smooth movements.
• Sit fully upright on a chair with feet flat on the floor slightly apart.
• Place your fingertips so they are touching the top of the shoulders, so the arms are bent at the elbows.
• Slowly twist the elbows, arms and shoulders as if you are turning to look over your shoulder. Don't turn your head, let it follow round with the upper part of your body.
• Throughout the turn keep your abdominal muscles tensed.
• Once you have reached as far round as is comfortable, slowly rotate back round to the opposite side, then return to the starting position.
• Repeat the exercise for a further 5-6 repetitions
