Efua Baker’s exercise programme: how to strengthen your upper body

STEP 1

On knees with arms shoulder width apart. Keep, neck, spine and bum in line, and tummy pulled in. Weight focused on your arms.

STEP 2

Bend elbows to lower towards ground, making sure you do not lead with your head. Straighten arms and repeat eight-10 times.

STEP 3

Arms in line with shoulders and feet hip width apart. Keep tummy pulled in, shoulders pulled down and chin tucked in so your neck is relaxed.

STEP 4

Bend at elbows to lower towards ground, making sure not to lead with your head. Straighten arms to push up and repeat eight-12 times.

STEP 5

Arms in line with shoulders and feet hip width apart. Keep tummy pulled in, shoulders pulled down and chin tucked in so your neck is relaxed. Bend at elbows to lower towards ground, making sure not to lead with your head. You should now be in the same position as STEP 4.

STEP 6

Straighten elbows to push up and when arms are straight lift one arm up in line with shoulder as you turn and open your body towards the arm you are lifting. Return to start position and repeat, alternating arms. 10-12 times.

EXERCISE NOTES

1. Maintaining good posture (tummy pulled in, back straight, shoulders and neck relaxed) and form (performing the exercise in a controlled and correct way) is always more important than number of repetitions – 20 sit ups done correctly is worth more than 100 done badly.

2. Always work at your own pace and build up gradually as you increase your strength and fitness levels. Listen to your body, some days you will be able to do more and work harder than others.

3. Doing SOMETHING is always better than doing NOTHING.

DISCLAIMER

Consult your doctor or a health professional before taking up any exercise, especially if you have not exercised before. Always stop exercising if you feel unwell. Do not exercise if you are under the influence of drugs or alcohol.

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