STACKING (and unstacking) the dishwasher becomes an exercise routine that targets your legs, bottom and stomach when you bend your knees and move from your hips.
How to do it PUT YOUR LEGS IN A WIDE STANCE, bend at your knees and hips, switch on your core muscles and lean into the dishwasher. Move your weight backwards and forwards through your feet. Let your shoulders relax, but keep your tummy muscles switched on. You should feel the power in your upper leg muscles, bottom and stomach. Maintain stability in your mid-back by keeping your head up (don’t let it drop).
DO IT THE RIGHT WAY and even a simple chore like wiping the kitchen benchtops can help tone your upper body, particularly shoulders, arms and stomach.
MAKING A BED means lots of lifting and tucking and that involves muscles from your thighs, bottom, stomach and arms. But remember to engage your core to protect your back.
PUT ONE LEG SLIGHTLY IN FRONT of the other and lightly bend from your hips. Relax the shoulder and elbow of your wiping arm as you make circular movements with your hand. Move your weight forwards and backwards through your feet while keeping your chest lifted. This allows you to generate force from your mid-back and core.
TAKE UP A LUNGE POSITION (in other words, put one foot in front of the other) and drop to the level of the mattress. When tucking in sheets, switch on your core muscles and keep your elbows bent. Shift your weight onto your heels and keep your shoulders relaxed and away from your ears.
How not to do it BEND OVER DOUBLE and you’ll end up in trouble. If your legs are straight and your back is bent, it will cause pain and you won’t use any muscles.
DON’T LEAN against the bench because it switches off your stomach muscles. Don’t slump your back or hunch your shoulders because you’ll use the wrong muscles and miss a great workout.
IF YOU LOCK YOUR LEGS STRAIGHT and keep your back bent, you may feel pain, especially if you need to lift a heavy mattress. Take the load through your hips and knees rather than your back. This engages your core, works your buttock muscles and firms your thighs.
PHOTOs: getty imageS
Dishwasher stack
Dec/Jan 2011
Wiping benchtops
australia todaY
Target areas
Making the bed
8
great Housework workout The
Follow these hints from writer Jen Fleming and physiotherapist Anna-Louise Bouvier and you can clean your home and tone your body at the same time. Just remember to get the basics right. Engage your core muscles for stability ( just imagine you’re pulling in your tummy to zip up a pair of jeans). Keep your upper body lengthened (picture a spotlight shining forward from your chest). And keep your shoulders relaxed and away from your ears.