Andene Thomson, founder of Healthy Girl and one of SA’s leading health and fitness personalities, shares some easy-to-do exercises while travelling this Easter.
“You may be heading out of town for the holidays, but you don’t need a gym full of equipment to keep fit and healthy. Along with a rigorous run or walk, these are my top choices for easy-exercising while I travel. I have chosen to enhance them with my new Healthy Girl theraband, but they can also be done without it,” says Andene.
Banded Squats
- Place your band just above your knees.
- Start in a standing position and place your feet, shoulder width apart.
- Make sure to engage your core and maintain a natural arch in your spine.
- Keep your head facing forward, chin up with eyes fixed ahead.
- Bend your knees and push your hips back as you “sit” down into the squat position.
- Keep your back upright and chest out.
- Push through your heels to return to your starting position.
- Repeat the movement for allocated amount of reps.
Banded Reverse Lunges
- Place your band just above your knees.
- Start in a standing position with your feet next to each other.
- Make sure to engage your core and maintain a natural arch in your spine.
- With your right foot, take a step backwards.
- As you step backwards, bend your left knee until it’s at 90° and lower your right knee until it’s bent at a right angle.
- Push back up through your left leg’s heel, engaging the glute muscle and return to starting position.
- Repeat the movement for allocated number of reps per side.
Banded Mountain Climbers
- Place your band just above your knees.
- Start in a high plank position – arms straight and legs extended behind you.
- Make sure to engage your core and ensure that your shoulders, hips and feet are in alignment (this stance must be maintained throughout).
- Bring your right knee towards your chest and then move your leg back to your starting position.
- Repeat the movement on the other leg and continue to alternate legs for allocated number of reps per side.
