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Simon Gama
The exercises
Bicycle: This movement is similar to riding a bicycle.
With feet and legs together while lying on your back, bend your knees and bring your thighs up until they are vertical to the floor.
Extend your left leg approximately 45 degrees from the floor.
Bring your right elbow up and across your body, while simultaneously bringing your left knee back so that they almost touch.
Then, while you extend your left leg, bring your left elbow up to your right knee. Keep this continuous motion going through out the exercise but dont race — its not the Tour de France.
Toe touch with a twist: Lie on your back. With your legs and feet together, raise your legs up to 90 degree angle from your upper torso.
Raise your arms straight above you.
Reach with your left arm and shoulder off the floor and touch the outside of your right foot with your hand. Come back down, switch sides and repeat.
Side knee-up: while lying on your side, place one arm out to your side for support. Raise both legs up along with your torso.
Try to bring your knees and chest together. Slowly lower your legs and upper torso and repeat. Switch sides after you’ve completed your repetitions for the set.
Roman chair sit-up: This old exercise is still one of the best. Sit down ( face up) on a Roman chair and place your feet under the leg/ foot support. With your back slightly rounded, lower your upper torso till its nearly parallel with the floor. Contract the abs and raise your upper torso back to the starting position and repeat.
– The writer is a fitness coach at Body Works Gym in Bulawayo.
Online Reporter