Great for legs, Glutes (butt) Hamstrings, and Quads, also targets the core muscles, around the abdominal region. Basic movement. Stand straight, feet hip width apart. Squat down with your buttocks towards the floor, bending from your hip and knee, keeping your back straight and your chest up to ensure good posture. As you go down you will feel your weight move to the back of your foot as if you are about to sit on a low stool. The extent of your squat will depend on your strength and flexibility, but the aim is to get your knees to bend at an angle of 90o.In this bottom position your heels must be on the floor, back straight chest out and knees in line with your feet, but not over your toes. You should limit the range of movement in order to maintain correct technique. Return to the start position with your eyes forward and your posture erect. Begin with 3 x 10 reps.

Great for Rectus abdominus and obliques, (Side muscles) increasing its general strength. Increasing stomach muscle strength. Start position. Lie on your back with knees bent and feet comfortably on the floor, place your hands to your ears, and fix your arms open with elbows pointing out towards the side. Curl up your head and bring your chin towards your chest, slowly focusing on your abdominals curl your upper back off the floor. Do not move any other part of your body; keep your arms shoulders and neck, legs relaxed as your abs pull you up. If the movement is performed correctly your head and arms will curl up as one unit, with your shoulders. Stop once your upper back is off the floor. Pause for one count at the top and lower down back to your start position. Perform this sequence 3 x 8 reps. Progression: can increase the reps once your abs have gained strength.

Targets, the chest, pectorals major, and triceps muscles rear of the upper arm. It also helps in assisting the abdominals and trunk. This exercise can be performed with a number of variations. Narrow press, Shoulder width, and wide base and kneeling. Starting with shoulder width, which is the normal position, place the hands directly underneath the shoulders, keeping the body in a straight line between heels and head, lower your chest to the floor then push up until your arms are straight. You will be supporting your body weight in the lower position. Narrow base: same as normal but place your hands together on the floor. With two sets of thumbs and index fingers touching each other, forming a triangle with thumbs as the base. Wide base: same as normal but place your hands outside of the line of your body, at twice the width of your shoulders.

Kneeling: same as normal but place your knees on the floor, lower your nose to just in front of the line of your hands and return to the start position. Progression: To develop trunk stability, try with either one foot off the floor, or on a stability ball. This will push more of the body weight into your arms, so it will require greater strength. Perform 2 x 8 reps, and then repeat. Contact development useful for sports that involve falling to the floor such as RUGBY. Start by kneeling upright then fall forward, and perform a controlled kneeling press up to the floor. More advanced movement.

Obliques and lower spine region. Useful for anyone that requires good core strength, specifically in the standing or running posture, I.e.: tennis players or RUGBY players. Start position: Lie on your side legs extended in a straight line, with one arm beneath you, and other extended down the top of your leg. Bend your lower arm and place your fore arm on the floor under your shoulder/rib area. Lean on this arm a little ready to push up. Start with your hips stacked I.e.: with your top hip directly above your lower one. Push your hips until your body is raised in a straight line, make sure your hips remain stacked and don’t rotate them forwards or backwards. Bracing your abdominals and squeezing your butt to help you. Keep your head in a balanced position leaning away from your shoulders as if you were standing upright. Aim for perfect posture and alignment. Start by holding at the top for 10 secs and repeat 10 times. Then change sides. Build up to sets of 60 sec holds at the top and repeat 2-3 times then change sides.

Great for muscles rear of upper arms. Simple but effective exercise. Start by sitting upright on a stable stair of on the edge of the sofa. Shift your buttocks forward so they are off the sofa or chair knees bent still retaining the sitting position and support your body weight with your arms bent directly beneath your shoulders behind you. Elbows pointing to the rear. Head up and back straight. Lower your body weight till your pelvis dips below the sitting position; hence your triceps (rear upper arms) are supporting your body weight during this movement. Perform 3 x 10 reps. This will work the rear upper arms. Known as the TRICEP DIP. 

 

	Christi Hammond is a Fitness Instructor from SW London. Originally from Surfers Paradise, Queensland, Australia. As well as guiding the team on their training routines she is also a Personal Fitness Trainer and works with VIP clients. Companies and Organisations interested in fitness programmes for their Executives are welcome to get in touch for more information. CHRISTI@LondonWallabies.com