The 10 Minutes Exercise from Monday to Friday

The exercises in the programme are great for toning your muscles, as well as helping you to deal with stress and improving your co-ordination. · No rest for the wicked! Keep up the good work at the weekend, with some cardiovascular exercise for a healthy heart. · In 10 minutes, you can do at least three sets of each exercise, but if you have the time, try to aim for five. Keep Friday as a day for stretching out your muscles. · Make sure you warm up carefully before each session and cool down afterwards with a few stretches from Friday's workout.   Monday - SIT-UPS

This exercise will strengthen your trunk and define your abs.

Starting position: Lie on the floor, with your feet on a chair or the edge of the bed, so that your knees are in line with your buttocks to protect your back. With both hands behind your neck, or one behind your neck and the other on your tummy, so you can feel the muscles working, raise your head and shoulders towards your knees and breathe out. Gently lower them back down on your in-breath. Do three sets of fifteen.

Tuesday - SEATED SQUATS

Starting positon : Sit on a chair, with your arms outstretched in front of you, your back straight and your ankles in line with your knees. Use your thighs to raise yourself into a standing position, breathing out, then sit down slowly on your in-breath.

Wednesday - FOR THE BACK

Starting postition : Sit on a chair, holding a cane across your shins, leaning forward with your back straight. Raise the cane above your head without changing the position of your back. Do three sets of 15.

Thursday - AB: SIT-UPS

Starting position : Lie down, with your feet on a chair or bed, so that your knees are in line with your bottom. With your hands behind your head, lift your head and shoulders and your knees towards each other at the same time, breathing in. Do three sets of 15.

Friday - ROLLING

Sit on the floor with your arms outstretched, and gently roll backwards and forwards to soften your back. Go as slowly as you can, but try not to roll on your neck. Do eight times.

TIPS:
Dim the lights and put on some relaxing music - it's Friday, time to chill out, mind as well as body! The more relaxed you are, the more you will be able to stretch.

Good breathing:
· Breathe out as you get into the stretch.
· Breathe normally while you hold the position, making the out-breath
   as long as you can.