The Perfect 10
The Sun Herald
Sunday January 13, 1991
JUST 10 exercises a day, every day, and by New Year 1992 you won't just be any body | According to the Australian Physiotherapy Association and experts from two of Sydney's top gyms, a daily balanced program of just 10 simple exercises can see you shape up to a new you. So, if you didn't make it for this New Year-aim for next |
Tempo asked Tim Neville and Anastasia Mavrides from the Australian Physiotherapy Association, Wendi Carroll, from RCM Healthland Bondi Junction, and Marissa Rancan, from the Rancan Sisters Neutral Bay Workout Gym, to recommend a daily program.
The exercises are designed for people who don't already exercise regularly. Anyone can do them as long as you check with your doctor first. If you have any spinal problems consult a physiotherapist for a specific exercise program
The 10-exercise program involves an initial aerobic workout, stretching and a range of exercises for the abdomen, buttocks, arms, chest, back and legs.
1 Begin with a brisk walk for at least five minutes each way. Build it up to 15 minutes each way and increase the number of hills and speed with which you walk. If you are unable to whistle or talk, then you are probably working too hard. Your pulse should rise to between 100 and 140 beats a minute. To check your pulse rate count the pulse beats for 10 seconds and multiply this figure by six to give your pulse rate per minute.
2 Five minutes stretching: Move your neck slowly from side to side; raise each arm behind your head and bend so the hand reaches the middle of your back; hold your foot to your bottom to stretch the front thigh; point both feet forward, one just in front of the other and bend slightly to stretch the calf; place one straight arm across your chest and pull to stretch the back of your arm and back. Stretching will increase your flexibility and help prevent injury.
3 Abdominals - work the upper abdominals with sit ups. Lie on the ground with your knees bent, the soles of your feet on the ground close to your bottom. Remember to sink your lower back into the ground and to suck in your abdominals. Place your arms behind your head, elbows out so you cannot see them. Lift your shoulders and head off the ground a few centimetres. Begin with one set of 10 and build up to three sets of 10 a day, resting between each set and exhaling as you lift.
4 More abdominals - Work the lower abdominals by lying on your back. Bend your knees with your feet staying on the ground. Place your finger tips around your navel. Raise one leg up so that your toes are 8cm off the ground. Now lift the other leg up and hold both up for five seconds and then relax. Begin with one set of 10 and build up to three sets of 10 a day.
5 Waist - in the sitting position, gently tighten stomach muscles until they feel quite firm. Hold for five seconds and then relax. Do one set of 10 and build up to three sets of 10 a day.
6 Bottom - aerobic exercise is the only way to reduce the size of your bottom. But exercises can help tone the muscles. Lie on your back with your knees bent and feet on the ground. Squeeze your bottom and stomach muscles and lift your bottom from the floor. Try not to arch your back. To work the inner thigh at the same time squeeze your knees together and apart during the lift. To make it even tougher put both feet together on the floor during the lift. Try for one set of 10 and work towards three sets of 10.
7 More bottom - Get on your forearms and knees keeping your back straight, not arched. Place one leg straight out, parallel to the floor flexing your foot. Bring the knee into your bottom and push back out in a slow movement sucking in your stomach. For a variation, bend your leg at the knee and lift it slightly (just a few centimetres) towards the ceiling, keeping your foot flexed. Try one set of 10 of each and increase to a maximum of three sets of 10.
8 Inner thigh - Lie on the floor and push your back into the ground. Bend your knees in the air placing the soles of your feet together. Keep your feet on the ground. Squeeze your knees together and hold for six seconds. Try for one set of 10, working towards three sets of 10.
9 Arms and chest - Sit on a chair and raise your arms to the side at shoulder height, bend the elbows. Using a slow, controlled movement move the elbows together in front of your chest and back to shoulder height. Try to make it a squeezing action both directions for 10. Work towards three sets of 10. You can also try chest presses by getting on your hands and knees and slowly lowering the chest to the ground, keeping your back straight and sucking in the stomach muscles. As your strength improves, move the hands further away from your legs and lower more of the body. Eventually you can lift your knees and make it a full push up.
10 Arms - many women carry extra weight on their triceps. This exercise will tone the muscle so that when you lose weight your arms will be firmer. Stand up with one foot in front of the other, your weight forward. Bend your elbows, locking your elbows into your hips. Push each arm backwards in a squeezing motion. Try one set of 10 then up to three sets of 10 each arm. You can also add a one kilogram hand weight.
© 1991 The Sun Herald