STAYING at home during the Covid-19 lockdown is crucial.
So, please stay isolated, practise good habits and do your daily exercises.
Niki Human, a fitness instructor from Uitenhage, compiled and demonstrated some easy-to-do exercises which can be done at home.
Two sets (repeating movements 10 times/set) of each exercise can be done at a time.
These exercises can be combined with last week’s exercises published in the UD Express, for a full body workout every day.
Partial squat
Use a chair or table for support. Point toes and knees forward. Keep your back slightly arched.
To help maintain proper back position, push your chest forward and your gluteus (bum) backwards. Bend knees less than 90 degrees.
Extend knees and hips until knees is locked.
Calf raises
Use a chair or table for support if you cannot balance, but if you can balance place your hands on your hips. Keep your back straight, toes pointing forward. Lift heels off the floor until you are on your tiptoes. Pause for a moment, then slowly return to the floor.
High knees
Stand with feet shoulder width apart. Lift your left knee to your chest as high as you can. Continue movement alternating your legs. Do this movement at a marching pace and go faster as soon as body is used to the movement.
Knees to elbow
Stand with feet shoulder width apart. Move each knee to the opposite elbow while alternating sides. Squeeze your abdominal muscles while doing this movement.
Cross over touch and reach
Stand with feet more than shoulder width apart. Make sure your toes are pointing forward and your knees are aligned with your big toes. Reach for your right foot with your left hand. Make sure you keep your legs straight while doing this movement. Keep your back as straight as you can. Alternate reaching to your left foot with your right hand.
Forward step up
Place your entire foot on to a step. Allow your other foot to follow the one that stepped up first. Keep your back straight with your hand either on your hips or along the side.
Side step up
Stand with your hip facing the step. Feet pointing forward and with your back straight. Step up with the foot closest to the step. Put your entire foot on the step as you step up. Once the foot is up, the other foot follows.
