The Joy of Exercise

Space invaders

This continues working the inner and outer thighs but introducing a more intense upper-body movement for the deltoid muscles over your shoulders, as well as the pectorals and latissimus dorsi in your chest and back.

Keep your feet and knees pointing straight to the front this time as you take four steady side-steps to your right, four to your left. Bend your elbows and on every step raise and lower them at your sides and back again chicken-style.

• Posture-check! Your neck and shoulders should be nice and relaxed and your stomach and buttocks tucked in.
• Bend your knees when you step out to the side, and keep them just off lock when they’re together.

(more…)

The Rewards: This exercise loosens tension in the muscles all along the front of the legs and slims and strengthens the thighs. It also strengthens the middle and upper back, and used with other back exercises it can help protect you from chronic backache.

Here’s how: Sit on your heels with your legs folded under you, back straight, feet far enough apart for your buttocks to rest on the floor. Place your hands behind you, palms on the floor (or, if you are supple enough, bend arms and rest elbows and arms on the floor) and keeping knees together, lean back, stretching out the muscles on the front of the legs while you look down over the front of your body. Go easy. Never strain. As you do this you will find it easier and easier and you can get closer and closer to the floor. If you find it very hard, then place a chair covered with a blanket or a pillow behind you and lean against that until you are flexible enough to go clear to the floor. Be careful—if you get any pain in your lower back this means you have gone beyond your present limit. Ease forward again until the pain is gone. (more…)