Take 5 Exercise Plan for Fitness Level 1

Start here if you have done little or no exercise in the last three months. Move on to level 2 when you have completed the four weeks of plan 1.

Dance

Pop in your favourite upbeat CD and dance. Put plenty of energy into it wiggle your hips, wave your arms and lift your knees up, have fun for 3 tracks in week 1, 4 in week 2, 5 in week 3 and 6 in week 4.

Wall Press

Stand up straight in front of a wall, close enough to place your palms on the wall with your arms straight in front of you at shoulder level. Bend your elbows to bring the tip of your nose to the wall, then push back to start position. Do 8 repetitions (reps) in week1, 10 in week 2, 12 in week 3 and 14 in week 4.

Bridge

Lie on your back with your knees bent and feet flat on the floor. Slowly raise your bottom until you have a straight line from shoulder to knee, hold for a moment then slowly return to start position. Do 4 reps in week 1, 6 in week 2, 8 in week 3 and 10 in week 4.

Back Lift

Lie on your front with your hands together resting on your lower back. Slowly lift your shoulders and chest as far as is comfortable, hold for a moment and return to starting position. Do 6 reps in week 1, 8 in week 2, 10 in week 3 and 12 in week 4.

Pelvic Tilt

Lie on your back with knees bent about 6 inches from the floor. Pull your tummy in and tilt your pelvis up towards your ribs, lifting your bottom from the floor slightly, hold for a moment and slowly relax. Do 10 reps in week 1, 12 in week 2, 14 in week 3 and 16 in week 4.

Luxury Stretch

Lie on your back with your knees bent, feet on the floor and arms by your sides. Wiggle your hips downwards away from your ribs then, one by one, slide your feet away from your body till your legs are straight Keeping arms straight, lift them over your head until they are stretched out on the floor behind your head, relax into the stretch. Hold for 1 minute week 1 & 2, 2 minutes week 3 & 4.