follow the following Steps:

Step 1- Bridge with Feet on the Ball

Step 2 – Bridge with shoulders on the ball

Step 3 – Side-Lying Knee Raise

Step 4 – Four-point Kneeling Hip Extension

Step 5 – Standing Scooter with Ball

1- Trap the ball between your knee and the wall, and engage your bum muscles on the side of the Standing leg (lifting the arch of your foot can help with this).

2- While doing this, keep the knee of the standing leg aligned over your 2nd toe,

3- Roll the ball along the while squeezing the bum muscle on the working leg. Try to extend your leg slightly behind your standing leg without arching your back.

4- Roll the ball forwards again and repeat 10 – 30 times on each side.

The fourth move in this workout. Follow the steps carefully to get it done safely:

(illustrations Provided Below)

Exercise#4:

1-  Crouch over the ball on all fours.

2- Using the ball as added support, slide your foot along the ground and lift your leg while squeezing your bum, keeping the other knee slightly bent and resting on the ground. Don’t arch your back, and keep your neck and head straight and level.

3-  Hold for 10 seconds and repeat 10 times on each leg.

4- The trick with this exercise is to ensure that you don’t increase the arch in your lower back or twist it (rotate your pelvis) as you extend the leg behind you.

Exercise# 1 – 2 – 3 – 4 – 5

Back to Introduction

The Third move in this workout is done without any equipment. However, and optional matress would make the exercise more comfortable. Follow the steps carefully to get it done safely:

(illustrations Provided Below)

Exercise#3:

1- Lying on your side, make a straight line through your shoulders, hips, and ankles. Your knees should be at an angle of around 100 degrees.

2- Lift your top leg as high as you can without arching your lower back or twisting your pelvis, while keeping your ankles together.

3- Hold for 10 seconds and Repeat 10 times on each leg.

4- If you feel this exercise in your hip and not in the side of your bum, lean your torso and pelvis slightly more towards the floor and try it in this position.

Exercise# 1 – 2 – 3 – 4 – 5

Back to Introduction

The Second move in this workout is basically the inverted position of the first, follow the steps carefully to get it done safely:

(illustrations Provided Below)

Exercise#2:

1- Rest your shoulders and lower back on the ball.

2- Engage your inner core, as in the first Step.

3- Hollow your abdominals and squeeze your bum while lifting your bum up and pushing the pelvis forwards to achieve a straight line with your shoulders, hips and knees. Don’t arch your back.

4- Hold this position with your head resting comfortably on the ball, and keep pushing your pelvis forwards (or tucking your bum underneath) to emphasize the contraction of your glutes.

5- Hold for 10 seconds and repeat 10—20 times.

Exercise# 1 – 2 – 3 – 4 – 5

Back to Introduction

Follow these steps for the first exercise n a five segment Workout that will deliver you the Sexy Bum you always dream of:

(illustrations provided below)

Exercise#1:

1-Place your feet on the ball with your knees at an angle of 90 degrees or less.

2-Engage your stabilising ‘inner core’ by contracting your pelvic floor and slightly hollowing your lower abdominal muscles. Tip: If you don’t know how to contract your pelvic floor, imagine you’re trying not to pee.

3- Push through to your heels and squeeze your bum while lifting your hips off the floor.

4-Try to lift your lower back one segment at a time as if you’re peeling your spine away from the floor. Push your pelvis forwards, making a straight line through the shoulders, hips and knees. Don’t arch your back.

5- Hold for five seconds and roll down. Repeat 10—20 times.

6- ball doesn’t roll away from you and that the knee angle stays at 90 degrees or less. This will help prevent your hamstrings from cramping. If you find this too difficult, practice the bridge without the ball first.

Exercise# 1 – 2 – 3 – 4 – 5

Back to Introduction

Summer’s nearly over so what better time to get outdoors and take up running? It’s simple and cheap, can be done almost anywhere, and has massive benefits, from a toned body to stronger bones and a healthier heart.

Running is one of the simplest, most enjoyable and effective exercises around, so if the thought of putting on your trainers and pounding the streets fills you with dread, think again. You need little equipment and you can do it almost anywhere, anytime, for as little or as long as you like.
‘It’s fantastic exercise,’ Dr Bruce Hamilton, chief medical officer for UK Athletics, explains. ‘In just a few minutes, you can pull on your kit and be in the
fresh air, running with a friend.’ It can be sociable, fun and give you an instant buzz, It clears your mind, relieves stress and helps you sleep better. What’s more, it’s a brilliant fat burner that gives you a trim body and keeps weight off.’

It’s no exaggeration to say we were born to run. US scientists conclude that humans evolved into the way we look today because our ancestors needed to cover long distances for food. This helps explain why our sedentary lifestyles have contributed to increasing rates of heart disease and diabetes. Running, on the other hand, gives your heart and lungs a good work-out and helps lower cholesterol and blood pressure.
Studies show regular running can reduce the risk of osteoporosis, breast cancer and diabetes, and slash the risk of heart attack by half in post-menopausal women.
If you want to lose flab, nothing beats running. A gentle jog uses up about 100 calories per mile and regular running increases metabolism so you continue to burn calories while resting. It will give you a flat stomach, lean legs and a sexy bum. A toned backside can also help your running style (see Exercises to Tone Your Bum).
Running also enhances mood as it triggers the release of the feel-good hormones endorphins. ‘Even when you are feeling tired after a hard training session, there’s a positive mental effect that lasts for some time after,’ says Stuart Biddle, professor of exercise and sports psychology at Loughborough University. ‘It’s partly due to the endorphins, but it’s also psychological. Mentally, we feel better and get a sense of achievement from getting off the sofa and doing something active.’

A GOOD TIME TO START
Just about anyone, of whatever age, can take up running provided you start gradually and gently. ‘With practice you can run as well, if not better at 45 than you did at 25,’ says Dr Hamilton. ‘But if you’re overweight and unused to exercise and your joints and muscles aren’t developed, you can injure yourself.’ So it’s a good idea to have a health check or seek the advice of a physiotherapist first.
Consultant physiotherapist Matt Todman says, ‘If you’re overweight, you could put a real strain on your joints, and your posture may not be very good. In which case, it’s better to seek advice on how you can take up running safely.’
Most running programmes for beginners take you from walking to running gradually. Bud Baldaro, UK National Marathon Coach, suggests that on day one, you run one minute, then walk one minute and build up until you are running for longer and walking less. ‘With regular training, in just six weeks you can be running for 25 minutes non-stop, says Baldaro.

MAKE IT FUN
It’s so simple anyone can do it, but what you need to keep going is some motivation. Reminding yourself of the benefits, from more energy to less stress will help.
Professor Riddle says there are many motivation tricks for runners. ‘Having a jogging partner or being in a club is a good idea,’ he says. ‘You don’t need to be very experienced to join a club, and it’s sociable. You meet at a pre-agreed time and chat while you’re jogging. It’s also good to keep a running log — not necessarily precise times, but just when you’re running and how you’re doing,’
Keeping a progress record motivates you, and having a long-term goal, such as running for 30 minutes or three miles, keeps you focused. Once you start entering fun runs and races, you’ll get the running bug. Ideally, to build your stamina and distance you’ll need to run 2 – 3 times a week. ‘But try not to worry about missing a few days,’ adds Professor Riddle. ‘People get despondent that they’ve “lapsed”, but recognize there are times you can’t fit it all in and when you start again, you’ll soon feel good.’
Whatever your level or running regime, wearing the right equipment is essential to avoid injury. ‘Always get shoes from a specialist running shop,’ says Baldaro. ‘They watch you run and assess you properly for the correct shoes,’ The jury’s out on whether stretching your muscles before and after exercise is a good idea. ‘But if you feel better for doing it, then there’s no reason to stop,’ says Matt Todman.
Running has had a bad press for wrecking your joints, but many fitness experts argue that it’s wearing inappropriate or worn shoes that do the damage. not running itself. ‘Unless you’re very overweight, running doesn’t have negative consequences for your joints,’ explains Dr Hamilton. ‘People usually get injured because they’re not wearing the correct shoes, have poor technique or do too much too quickly.’ Low intensity, low volume running is good for your bones. It increases bone density and protects against bone mineral loss, reducing the risk of osteoporosis. Research from Cambridge University found joggers were less likely to suffer hip fractures, while a study at Stanford University, California, found that runners are also less likely to develop the joint disease osteoarthritis. In fact, the biggest risk is slipping on wet leaves – a major cause of running injury.

TAKING THE STRAIN
There’s no doubt, however, that running puts a strain on your body. ‘Every time your foot strikes the ground, three times your body weight goes through the joints,’ says Baldaro, ‘This is why you should go off-road as much as possible, and run on clay or grass rather than concrete, Treadmills take some of the shock and impact but set them at one per cent incline to replicate running outside,’
The risk of being attacked is extremely small, but safety is an important consideration for women joggers. ‘Run alongside a friend if possible and in a well-lit area if it’s after dark,’ advises Raldaro, Studies show that music can motivate you to run for longer and harder, but the downside is you can’t hear someone approaching — or traffic, If you are running at night wearing headphones, wear something bright so cars and cyclists can see you. Take the right precautions, run sensibly and safely, and in absolutely no time you’ll feel so great and energized that there’ll be no stopping you!

WORDS Soraya Madell – from “Healthy” Magazine

Motivating yourself to work out regularly can be harder than you think. Could an exercise buddy be the answer?

When it comes to sticking with exercise, two is definitely better than one. Any sports psychologist will tell you that  working out with a friend motivates people to do it harder… and for longer. This may explain why there are hundreds of personal trainers in the UK alone — what’s a personal trainer, after all, if not a pal that encourages us to tone up?
Research seems to support this idea. One study found that we’re more likely to work up a sweat if other people are around. In the experiment, cyclists pedalled faster if they knew people were watching them
‘It’s not showing off,’ says Dr Peter Dough, head of psychology at Hull University. ‘It’s just that we’re naturally social animals and we’re motivated to make an effort when others are around.’ That’s why, in a deserted gym we don’t feel like doing much, but when it’s full of people, we want to get stuck in.

Kathryn Allanson, group trainer for fitness chain LA Fitness, agrees that having an exercise buddy can make all the difference. ‘We’re all a bit competitive deep down and you’ll want to keep pace with your friend. You’ll push each other along and if you want to stop, your friend will urge you to keep going.

Chatting to them also means you’ll forget bow much pain you’re in,’ she says. But not any exercise buddy will do, you have to choose carefully. ‘lt’s all too easy to skip a work-out, but it’s much harder if you’ve got a pal waiting for you,’ points out personal trainer Man Scott. But your exercise buddy needs to be someone whose friendship you value, or you won’t mind letting them down.
healthy’s fitness expert Nicki Waterman believes choosing an exercise buddy wisely can make you exercise twice as hard. ‘Your respective fitness levels are important,’ she says. ‘An advanced exerciser may feel very frustrated if they’re with a beginner, though some people thrive on being a mentor, ‘Choose someone who enjoys sociable exercise rather than a loner, and spend time communicating your specific goals so you know that you both want to do similar things.’ It’s no good attempting to convince your friend of the wonders of trampolining if she loathes it.
Once you find an exercise buddy, schedule a time and place for a regular work-out. ‘You might even like to set up penalties for crying off,’ suggests Waterman. Just about any exercise is good fun with a friend, from aerobics classes to racket sports. But even if you’re a gym bunny, having an exercise companion can help. MarIon Wasniewski, fitness manager of Canons Health Club in Battersea, south London, says, ‘Going to the gym with a friend makes it more fun and you can help each other out.’ Run on treadmills side by side and keep pace with each other, or help with abdominal crunches. One person lies on their back on a bench, holding a medicine ball, then throws it for their partner to catch as they sit up (ask a personal trainer to demonstrate) — it’s ideal for toning stomach muscles. Your exercise buddy does
not strictly have to be a friend.

‘Working out with your partner can cement a relationship. It shows you’re willing to devote time and energy to each other and that you share the same fitness values,’ adds Waterman. ‘Whether a partner or friend, they’ll definitely help to rev up your routine.’

The goals of ankle rehabilitation are to minimize stress to the healing ligament, decrease pain and swelling, restore motion in all planes, increase weight bearing, normalize gait, balance, and proprioception, increase strength, and initiate return-to-sport activities. Initial treatment for ankle sprains includes rest, ice, compression, and elevation (RICE).

Rest allows the athlete to perform any activity that does not stress the injured body path This allows the injury the time necessary to heal while avoiding overall deconditioning. Ice is used to control swelling and inflammation after an injury. Compression is used to promote venous return and to decrease edema. Elevation is also used to promote venous return. Many rehabilitation specialists recommend taping or bracing during this early phase to protect the ligament.
Based on the severity of the injury, ROM and stretching can be progressed as pain decreases. Some exercises that can be incorporated into the early rehabilitation process include towel crunches and picking up marbles with the toes to target the intrinsic muscles of the foot, ankle isometrics, and ROM of the toes. Ankle pumps and circles in the pain-free range can be useful to restore ankle ROM. As pain and swelling decrease, therapeutic tubing for inversion, eversion, plantarflexion, and dorsiflexion strengthening can be introduced.

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