Hello to my group taking their initial steps on their fitness journey, here are some of the key exercises to practise for a stronger, more stable and more flexible body.

The Programme

The more you can do these the better, however if you were to do as a full programme I suggest 2 sets of each exercise.

In this programme I’m using a resistance band and yoga block, though you could switch these for a full sized towel and large book!

Band Pull Aparts x 12 - 20

• Keep arms straight and tension on the band

• Pull back as far as you can and hold for a few seconds each time

Wall Push Ups x 6 - 12 reps

• Keep head above hands

• Walking the feet back makes it harder

Walk down to crawl / floor x 2-4 reps

• go as far as feels comfortable

• Ideal would be flat to floor and back up

Raised Heel Squat x 8 reps or 20 sec hold

• have the back half of your foot elevated

• Ensure knees don’t fall inwards

• Keep chest up

Single leg balance x 20 secs

• ideal would be to remove hand from the wall

• To make it easier you can keep toes to floor, though lifting foot often makes it easier to hold the balance.

Wall Angel x 30 secs

• optimal is pinning elbows, hands and lower back to wall.

• If you need to make it easier, walk feet forward.

• If you can’t bring the hands back, concentrate on bringing elbows back to the wall.