In-cell exercise tips

FIND NO MATTER HOW SMALL THE SPACE THE » TO EXERCISE YOU CAN GET FIT! NEELAM FIZZ GYM ORDERLY AT HMP FOSTON HALL, GIVES YOU IN 10 EXERCISES TO STAY FIT PHYS ICAL!

10 WAYS TO PUT SOME FIZZ INTO PHYSICAL FIVE EXERCISES keeping your neck straight, …AND FIVE EXERCISES TO DO IN A CELL shoulders down (not up round your FOR BEGINNERS TO OR AT THE GYM By Neelam 1 DONKEY KICKS ears!), using your abs to pull you up, then lower yourself down and repeat. 4 SEATED KNEE TUCKS l Seated on the floor, knees bent in IMPROVE BODYWEIGHT STRENGTH by L. J. Flanders l Kneel on the floor on all fours, front of you, hands at the side (off 1 SQUAT knees below the hips and arms below the floor to make it more difficult), 2 sets of 20 reps shoulders. Lift one leg keeping it bent, core engaged, until hamstring is in line with the spine, squeezing lean slightly back, extend legs off the floor and retract again. See how many you can do without lowering 2 INCLINE PRESS 3 sets of 10 reps - UP gluteus, then return to the start. your feet to the floor! 3 GLUTE BRIDGE 2 ALTERNATE HEEL TOUCHES 5 l REVERSAL CRUNCHES Lie on your back, hands under 3 sets of 10 reps 4 SEATED KNEE TUCKS l Lie on your back with your your bum or by your side, flex both 3 sets of 15 reps knees bent, slowly crunch up, core legs off the floor, take your bum off 5 BENCH DIPS engaged, and alternately touch your the floor then bring your bum down 3 sets of 10 reps heels with your hands. 3 AB CRUNCHES keeping the legs straight, hover feet off the floor (don’t touch the floor!) and repeat as often as you can. 30 seconds rest between each period of exercise. l Lie on your back with your knees Repeat each exercise, building (ASK A GYM ORDERLY FOR HELP, bent, slowly crunch forwards, up to 3 sets of 10 repeats. IF MYSTIFIED) PHYS ICAL!