Efua Baker’s exercise programme: how to strengthen your bum and legs

STEP 1

Kneel on all fours with neck and spine in line.

STEP 2

Lift knee keeping foot relaxed and making sure your foot is always lower than your knee. Repeat 10 times.

STEP 3

Squats – stand tall, with feet hip width apart. Hold weights in each hand (or full water bottles will do).

STEP 4

Knees in line with toes, lower your bum, hold for three seconds then push up to standing – keeping your weight on your heels throughout. Repeat eight – 10 times.

STEP 5

Split jumps – stand in lunge position, hips square and knees in line with toes.

STEP 6

Jump to switch legs, making sure both feet land at the same time. Repeat 14 – 20 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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