Health exercises for Women and Girls

Advanced Series

1. Side Bending - (Min. 10 - Max. 15, each side)

Starting position: Stand erect, feet together, arms at side.

(i) Raise the right arm sideways and stretch overhead till the shoulder touches the ear. Bend the trunk to the left as far as possible. Breathe in.

(ii) Return to the starting position. Breathe out. Repeat on the other side.

2. Lateral Trunk Circling - (Min. 5 - Max. 10, each side)

Starting position: Stand erect, feet together, arms stretched overhead, palms facing in.

(i) Bend the trunk laterally to the left.

(ii) Swing the trunk laterally to the right, then down, left and upward describing a complete circle to finish with the trunk bent laterally to the right. Breathe out while moving downward and breathe in while moving upward. Repeat on the other side.

3. Trunk Bending Backward - (Min. 10 - Max. 15, each leg)

Starting position: Stand erect, feet apart, arms at side.

(i) Place the left foot foIWard on its ball, raise the arms up, look up and arch back as far as possible. Breathe in.

(ii) Return to the starting position. Breathe out. Repeat with the other leg.

4. Trunk Bending Forward and Back - (Min. 10 - Max. 15)

Starting position: Stand erect, feet together, arms raised overhead.

(i) Bend the trunk forward and down to touch the fore-head to the knees while swinging the arms backward and up. Breathe out.

(ii) Return to the upright position and bend the trunk backward as far as possible. Breathe in.

5. Knee Dips - (Min. 10 - Max. 15)

Starting position: Stand erect, feet together, arms at side.

(i) Raise the arms in front till they are horizontal, parallel to each other with the palms facing down. Breathe in.

(ii) Swing the arms down and back at the same time bending the knees in a dipping movement to finish with the legs slightly bent, body bent forward, arms behind the back, palms facing up. Breathe out.

(iii) With another dip swing the arms down, forward and up to stand erect with the arms stretched overhead. Breathe in.

(iv) Return to the starting position. Breathe out.

6. Double Leg Raising - (Min. 5 - Max. 10)

Starting position: Lie on the back, feet together, arms along the body.

(i) Raise both legs together till they are at a right angle the body. Breathe in.

(ii) Lower the legs. Breathe out. Try and keep the lower back pressed to the ground.

7. Sit Ups - (Min. 5 - Max. 10)

Starting position: Lie on the back, feet together, arms stretched overhead.

(i) Raise the upper body and bend forward to touch the toes. Breathe out.

(ii) Return to the starting position. Breathe in. Try to curl up and uncurl slowly, without jerks.

8. Single Knee to Chest - (Min. 10 - Max. 15, each leg)

Starting position: Lie on the back. feet together, arms along the body.

(i) Raise the left leg till it is at right angle to the body. Breathe in.

(ii) Bend the left leg and bring the left knee to the chest. hug it with both arms and press it against the chest. Breathe out.

(iii) Arms along the body. straighten the left leg till it is at a right angle. Breathe in.

(iv) Return to the starting position. Breathe out. Repeat with the right leg.

9. Scissors Movement - (Min. 5 - Max. 10 cycles)

Starting position: Lie on the back, feet together, arms along the body.

(i) Raise the left leg till it is at a right angle to the body. Breathe in.

(ii) While slowly lowering the left leg raise the right leg till it is at a right angle. Breathe out.

Repeat the other way.

10. Astride Leg Raising - (Min. 5 - Max. 10 cycles)

Starting position: Lie on the back, feet together, arms along the body.

(i) Separate the leg as far as possible, knees straight, heels touching the floor. Breathe in.

(ii) Keeping the feet apart, raise the legs till they are at right angles to the body. Breathe out.

(iii) Bring the feet together keeping them on the vertical plane. Breathe in.

(iv) Lower the legs to the ground. Breathe out.

Do the movements in reverse order to complete the cycle.

11. Overhead Roll - (Min. 5 - Max. 10)

Starting position: Lie on the back, feet together, arms along the body.

(i) Keeping the knees straight and feet together, raise the legs and touch the floor with the toes as far behind the head as possible. Breathe out.

(ii) Return to the starting position. Breathe in.

12. Leg Movements in Shoulder-stand (Min. 5 - Max. 10, each movement)

Starting position: Shoulder-stand.

(i) Lower the left leg to touch the floor behind the head. Breathe out.

(ii) Raise the left leg to shoulder stand. Breathe in.

(iii) Repeat with the right leg.

(iv) Lower both the legs together to touch the floor behind the head. Breathe out.

(v) Return to the starting position. Breathe in.

13. Legs Swaying - (Min. 5 - Max. 10, each side)

Starting position: Lie on the back, feet together, anns along the body.

(i) Raise the legs slightly above the floor and sway them together laterally to the extreme left. Breathe in.

(ii) Swing them to the extreme right. Breathe out. Keep the upper body pressed to the floor.

14. The Boat - (Min. 5 - Max. 10)

Starting position: Lie on the stomach, feet together, arms stretched overhead.

(i) Raise the arms, head and feet off the ground, keep the elbows and knees straight, feet together; arch the back as much as possible. Breathe in.

(ii) Return to the starting position. Breathe out.

15. Peacock - (Min. 5 - Max. 10)

Starting position: Lie on the stomach, feet together, palms on the ground near the waist, fingers pointing headward.

(i) Arch backward while straightening the elbows.

(ii) Bend the knees and touch the head with the feet while pressing the shoulders down. Breathe in.

(iii) Return to the starting position. Breathe out.

16. Rocking Movement - (Min. 5 - Max. 10)

Starting position: Lie on the stomach, feet together, palms on the ground near the waist, fingers pointing headward.

(i) Arch back while straightening the elbows and press the shoulders down. Breathe in.

(ii) Keeping the body taut, roll forward on the chest by bending the elbows and simultaneously arch the back and raise the legs high keeping them straight and together. Breathe out.

Rock back to position (i) and repeat.

17. The Wheel - (Min. 5 - Max. 10)

Starting position: Lie on the stomach, bend the legs at the knees and hold the ankles.

(i) Pull the knees upward and outward as much as possible, and arching back make a wheel with the body. Breathe in.

(ii) Return to starting position. Breathe out.

18. Straight Dips - (Min. 5 - Max. 10)

Starting position: Front support position, body perfectly straight, toes curled out.

(i) Lower the body by bending the elbows till the chin touches the floor. Breathe in.

(ii) Return to starting position. Breathe out. Keep the body absolutely straight throughout.