Health exercises for Women and Girls

Keep fit programme

1. Forward Bending - (Min. 5 - Max. 15)

Starting position: Stand erect, feet well apart, arms stretched overhead.

(i) Bend forward to touch the floor between the feet. Breathe out.

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

2. Knee Raising - (Min. 5 - Max. 15, for each leg)

Starting position: Stand erect, with feet together, arms at sides.

(i) Lift the left knee as high as possible. Grasping the knee and the shin with both hands, pull the leg towards the body. Keep the back straight throughout. Breathe in.

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

3. Lateral Bending - (Min. 10 - Max. 15, each side)

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

(i) Bend the trunk laterally to the left while pulling the right fist up along the body and sliding the left hand down as far as possible. Breathe in.

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

4. Arm Circling - (Min. 10 - Max. 15, each arm)

Starting position: Stand erect, feet apart.

Draw large circles backward with the left and the right arms alternately. Breathe in with one arm movement and breathe out with the other. The body should not move.

5. Partial Sit Ups - (Min. 20 - Max. 25)

Starting position: Lie on the back, hands on thighs.

(i) Raise the head and shoulders off the floor till you can see your heels. Breathe out.

(ii) Return to starting position. Breathe in.

6. Chest and Leg Raising - (Min. 10 - Max. 15, each leg)

Starting position: Lie on the stomach, hands under the thighs.

(i) Simultaneously raise the head, shoulders and left leg as high as possible off the floor. Keep the legs straight. Breathe in.

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

7. Side Leg Raising - (Min. 10 - Max. 15, each leg)

Starting position: Lie on your side, legs straight, lower arm stretched under the head along the floor , upper arm placed in front of the body for balance.

(i) Raise the upper leg laterally as high as possible. Breathe in.

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

8. Push Ups - (Min. 5 - Max. 15)

Starting position: Lie on the stomach, legs together stretched backward, elbows bent, palms on the floor on either side of the chest.

(i) Push the body off the floor keeping the hands and knees in contact with the floor, breathe in. Sit back on the heels. Breathe out.

(ii) While breathing in return to the starting position. Breathe out.

9. Leg Raising - (Min. 10 - Max. 15, each leg)

Starting position: Lie on the back, legs straight and to- gether, arms along the body, palms down.

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

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

10. Ankle Flex - (Min. 15 - Max. 25)

Starting position: Sit with legs stretched out in front, feet slightly apart, back straight and the hands on the floor behind for support.

(i) Stretch the toes out in line with the legs. Breathe in.

(ii) Pull the toes back towards the body. Breathe out.

11. Back Straightening - (Min. 5 - Max. 10)

Starting position: Sit on the floor, knees bent, feet flat on the floor and close to the body, arms clasped around the knees, head bent forward and body relaxed.

(i) Straighten the back and lift the head to look forward, pull in the abdominal muscles. Breathe in.

(ii) Relax in the starting position. Breathe out.

12. Breathing Exercises - (Min. 10 - Max. 15)

Starting position: Lie on the back, knees bent at 90 deg., feet flat on floor, arms along the body.

(i) Breathe in as you raise both arms up and over to touch the floor above the head.

(ii) Breathe out as you bring the arms back to the starting position. Keep the lower back pressed to the ground through- out.