Fitness

Stretch yourself!

Not a fan of weight lifting but still want to tone up? Try out Jennie Gadsby’s resistance band routine – it’s affordable, simple, and suitable for beginners

First… warm up!

Remember to always warm up first and cool down after working out. A warm up increases your heart rate gradually and gets blood circulating, which will help prevent injuries as you exercise. For low-impact exercise, jogging on the spot for 2 minutes should do the trick. And to cool down, stretch the muscles you’ve worked, holding each stretch for 30 seconds.

If you want to work… your arms

Secure the middle of the resistance band under your feet, then stand up straight with your arms at your sides and palms facing forwards. Keeping elbows beneath your shoulders, raise your hands to chest height, maintaining straight wrists, then slowly lower hands back to your sides. Aim for 8 reps, spending 3 seconds on the stretch and taking 3 seconds to return to the start position.

If you want to work… your legs and bottom

Stand with feet hip-width apart and secure the resistance band under your feet, leaving a short, tight length to hold onto. Start in a squat position with knees bent, feet flat and back straight. Maintain a straight back as you rise to a standing position, which will make the band taut. Aim for 8 reps, spending 3 seconds on the stretch and taking 3 seconds to return to the start position.

If you want to work… your shoulders and core

Secure the middle of the resistance band under your feet. Stand up straight with arms by your sides, palms towards your thighs and elbows slightly bent. Bend and raise your elbows up and out to the sides of your body, making sure they stay above your hands. Once your hands reach shoulder height, slowly lower them back to your thighs. Aim for 8 reps, spending 3 seconds on the stretch and taking 3 seconds to return to the start position.

For more activity ideas, visit our Fitness Hub.