Pat Henry's fitness exercises

Squat using a Towel:

Making a towel into a rope get your partner to hold one end and you hold the other. With legs shoulder width apart squat down into a sitting position and slowly come back up to standing position. Do 10 to 15 repetitions (reps).

Stair Climb:

Run up and down the stairs - taking two steps at a time if possible to firm up legs and bottom.

Sumo Squats:

With feet shoulder width apart squat down to sitting position then lift one knee in sumo style as high as you can in a circular movement and repeat with each leg. (Do 10 to 15 reps on each leg).

Pelvic Lifts:

Lie on the floor with heels resting on a chair and making sure your back is supported on the floor. Gently lift your pelvic area and squeeze upwards. (Do 20 reps)

Bent over rowing using a towel:

With your partner holding the towel wound into a rope bend over with tummy muscles pulled in to protect your lower back and feet shoulder width apart pull on the towel with both hands using a rowing motion while your partner pulls the and creates resistance to work the back.

Calf Raises:

Place your feet on a phone book and leave your heels free to lift up on to your toes and return back down with the heels lowering below the phone book. (Do 30 reps)

Side Leg Raises:

Lying on the floor with you body in line with the legs and feet, keeping the foot flexed with the toe pointing towards your face lift the leg up and down to shoulder height as you lie. For the second phase of this lift bring the leg forward slightly and lift up and down. Then for the third phase of the lift bring the leg behind slightly to get different parts of the leg.

Tummy:

Lie on the floor and push your tummy out as far as you can for 10 seconds then pull it back in for 20 seconds.

Standing knee Tension:

To tone the legs stand with feet shoulder width apart and from that stance press the knees tightly together which will work both inner and outer thighs. (Do 15 reps)

Facial Exercises

Forehead raises:

Tense the forehead upwards, opening the eyes wide and hold for 20 seconds. Then bring the movement down by frowning for another 20 seconds.

Chin:

Press the tongue into the roof of the mouth and hold for 20 seconds help