‘Kettle’ exercises ideal when you’re too busy to work-out

THEY'RE called kettle exercises because they can be done by busy people while waiting for the kettle to boil, or even while talking on the telephone. All you need is a stable piece of furniture about the height of a kitchen bench to hold onto.

Don't hold your breath while doing these exercises.

Side leg raises (improves both strength and balance):

Stand sideways to the bench and hold on with your right hand to support yourself. Slowly take your left leg out to your left side. Keep your back and both legs straight. Hold the position for one second then lower slowly. Repeat eight times at first, increasing to 15. Turn around and hold on with your left hand while you raise your right leg.

Half squats (improves leg strength):

Stand facing the bench with your feet apart (about shoulder width), feet facing forward and holding on with both hands. Leaning very slightly forward, but keeping your back straight, slowly bend both legs, keeping your knees over your feet. Do not go down too far. As you return to the up position, squeeze your buttocks together as if there is a $5 note between them that you don't want to drop. Repeat eight times at first, increasing to 15.

Heel raises (for strength and balance):

Stand sideways to the bench, feet apart (shoulder width) holding on with one hand to support yourself. Slowly rise on to your toes, hold for one second and lower again. Do this eight times to begin with, increasing to 15. Make sure your movements are not rushed.

As you progress, try these exercises holding on with one fingertip. Then not holding at all. If this is easy for you, try it with no hands and with your eyes closed.

Courtesy www.health.gov.au.


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