| Look how easy it is - these 12 exercises will keep you | | | | will only be able to do so if you keep them raised. Flow |
| feeling young and lithe, full of vitality and the satisfaction | | | | the movement |
| of knowing that you are taking care of your body. | | | | 9. Bend both legs. Clasp your arms just above the |
| Taking responsibility for your joints and limbs and | | | | wrists. Turning from the waist, twist to your right side. |
| knowing that it can only enhance and better the quality | | | | Come back to your centre and repeat the action to |
| of your life is this easy! If you cannot do them daily, try | | | | your left. |
| and make sure you do them every alternate day. But I | | | | 10. (All waist exercises should be done without any |
| am sure you will find the time - 10 minutes! - so do | | | | strain or jerking. Always remember, before you lean to |
| them daily because you will miss them if you don't. | | | | your side, to pull out of the hips. This works your waist |
| Whether you are 20 or 80 years- old you can take | | | | properly. Think 'Pull up to go over!') Raise your left arm, |
| care of yourself. | | | | bending to place your left hand lightly behind your head. |
| You know your own body, its capabilities and | | | | Lean to your right side, gently easing the waist into that |
| limitations, I do not want to specify the number of times | | | | position. Return to start. Now lightly place your right |
| you should attempt each exercise. It is possible that | | | | hand behind your head and lean to your left side |
| you can achieve 6 of each exercise, for some 12. Do | | | | 11. For a greater stretch, raise your left arm up above |
| what is comfortable and keep a note of how many | | | | your head and lean to your right side. |
| you can do. You might like to count your way through | | | | 12. Raise your right arm up and lean to your left side. |
| out loud, some people like to sing and, if you do have a | | | | (Notice how, in both these waist exercises, the weight |
| full-length mirror you can exercise in front of, then | | | | is also supported by the non-working arm with the |
| watch yourself. Join me every day at the time that | | | | hand placed at the top of the thigh.) |
| suits you best. The first days may be hard, but you'll | | | | 13. Turning out from the top of the thighs, bend both |
| soon get into it | | | | legs. Keep your feet flat on the floor and deeply bend. |
| Directions: | | | | Don't let your feet roll inwards and keep your knees |
| 1. Stand with your legs and feet a 1 comfortable | | | | over the toes! |
| distance apart. Place both hands on your hips. Raise | | | | 14. Now straighten up, using the strength in your thighs |
| your right arm up in the air close to your head, then | | | | 15. Raise your right knee up straight front of you, hold |
| place back on your hip, repeat with your left arm. | | | | for a moment, then lower. Raise your left knee and |
| 2. Ski down those slopes: With toes facing the front, | | | | hold. Keep alternating legs. Lightly clasp your hands |
| raise both arms above your head. Bend your legs at | | | | together behind the back of your head. Raise your |
| the knees and swoop your arms down and behind | | | | knee to chest height. Lean forward and place your |
| your bottom, in one movement. | | | | opposite elbow on the knee to lightly touch it. As your |
| 3. Swing your arms back up through this action, | | | | left elbow touches your right knee turn to see your |
| returning to a standing, upright position. As you stand, | | | | right side. Reverse as your right elbow touches your |
| pull in the tummy and pull up, out of the hips. Do not | | | | left knee, turning to see the left side. Alternate legs |
| arch the back | | | | 16. Take it away and lunge! Face your right side. Bend |
| 4. Loosely circle your right shoulder forward, up, and | | | | your right leg and, keeping your left leg straight, extend |
| around. Don't strain the neck. Relax those shoulders as | | | | it behind you with your toes curled. Feel the stretch in |
| you repeat the exercise with your left shoulder | | | | that position - your standing leg will get lower as you |
| 5. Slowly circle your right arm forward, then up and | | | | obtain greater thigh strength. |
| behind. | | | | 17. Now face your left side. Bend your left leg in front |
| 6. Bring it down slowly and round back up. Do this all in | | | | and extend the right leg. |
| one continuous flowing motion. | | | | 18. Now you've worked through these 12 exercises, |
| 7. Bend your arms in front of you at chest height, | | | | lightly jog for a few seconds and remember to jog |
| shoulders down. | | | | where you can, whether it's going for a bus or running |
| 8. Ease the elbows back, working the upper arms. You | | | | up the stairs. |