Health > Keeping Fit > The Lower Body
THE LOWER BODY
Everybody has “problems areas “ which need work. Let’s start at the bottom and work our way up.
BOTTOM : FLOORWALKER
Sit on the floor with the back straight and legs together. Inch your way along the ground with the cheeks of your bottom. Don’t cheat with hands or legs.
BOTTOM : ARCH
Lie face down, body flat on the floor. Lift both legs together and, at the same time, lift the head and shoulders. (You should look like an upside down Sydney Harbour Bridge.)
THIGHS UP : LEGS UP
Lie on your side with elbows supporting your head. Raise your top leg into the air. Hold for count of five. Lower. Repeat for five to 10 times then roll over and repeat with the other leg.
LEGS : KICKS
Using a chair for support, kick the left leg forcefully in front, to side and behind. Repeat five to 10 times.
BOTTOM LEG LIFT
Lie face down on the floor, hands under the chin. Lift leg up, keeping hip on the floor and body flat. Hold for count of five. Left right leg. Repeat five to 10 times.
THIGHS : KNEE SWING
Lie face up on the floor with arms outstretched. Keep the back flat on the floor. From the hips, pull the knees up and swing from side to side. Repeat five to 10 times.
THIGHS : DEEP KNEE BEND
Stand with your feet wide apart and hands on waist. Bend the knees and hold for count of five. Slowly straighten but fllexl-in (tighten the bottom). Hold for count of five. Repeat these bends five to 10 times.
LEGS : VIGOROUS KICKS
Recline with elbows supporting your back in a shoulder stand. Stretch legs in the air and kick with alternate leg. Use all the leg muscles and kick vigorously. Repeat 10 to 20 times.