USE a small fitness ball for this exercise that targets the abdominals. Lie down on your back. Place one foot on the upper-middle side of the ball that's facing you. This leg should be bent at a 90° angle. Raise your other leg up so that it is as straight as you can make it, with your heel facing towards the ceiling.
From this starting position, keeping your hands on the floor at your sides, raise your bottom up from the floor as high as you can while your raised leg leads directly up towards the ceiling. Return to the start position and repeat 30 times, then swi
tch legs. Use the same tempo as you would while doing abdominal crunches.
Q I always feel a bit sluggish at this time of year. How can I generate more energy?
A The five keys areas to work on to get your energy back are:
Exercise Get up 20 minutes earlier than normal in the morning to do some gentle stretches before you shower. Complete a daily minimum of 30 minutes' brisk walking or jogging. No time in the morning? Do it during your lunch-hour. Arrange to go for a swim, play an indoor game such as badminton, or take an exercise class.
Nutrition There's not a great deal of sunlight around at this time of year, meaning you could be suffering from a lack of vitamin D. To compensate, make sure you eat a good, balanced diet of fruit, vegetables, proteins and carbohydrates. A complex multivitamin and a vitamin C supplement will ensure you get all the essential vitamins and minerals, and build up your defences against catching a cold.
Rest Aim for at least eight hours' sleep per night. Staying up late watching TV will only make you grumpy and tired the next day. New sports science research suggests that stress and lack of sleep can make you store more body fat.
Fun Try to do something creative, fun and helpful each day. This will stimulate and relax you, make you feel good about yourself and give you a sense of purpose.
Attitude Sharpen up! Don't just crawl out of bed – take time to look and dress smartly when going to work. Talk about positive things, tell a few jokes and walk with good posture. It won't be long before others notice and compliments come rolling in, making you feel much better about yourself.
David Calder• David Calder is a fitness expert and personal trainer (
www.bodytension.co.uk, 07775 811 197). Please e-mail any fitness questions to david@bodytension.co.uk
The full article contains 440 words and appears in Scotland On Sunday newspaper.
