5. Simple exercise programme

Apart from taking aerobic exercise, you must also perform more muscle strengthening exercise in order to get the best results to control weight. Some simple bare-handed exercises are described below. You may follow the instructions and do two to three groups of exercise, depending on your abilities. To achieve optimum results, parents can accompany their children in doing exercise and remind them of the correct posture and breathing rhythm as a token of encouragement.

Bent Knee Push Up (Upper body and chest)
12 times

• Keep your upper body and your thighs in a straight line
• Bend elbow until 90°when you press down
• Breathe in when you press down, breathe out when you push up

Curl Up (Abdominal Muscles)
15 times

• Lie on your back as the starting position
• Bend knees at 90°
• Breathe out as you curl up with fingers touching the knees
• Breathe in when you return to the starting position

Lunge Forward (Thighs )
15 times

• Stand with feet shoulder width apart
• Move right leg one big step forward with the knee bent, and then return to the starting position
• Move left leg one big step forward with the knee bent, and then return to the starting position

Alternate Back Extension (Lower Back)
15 times

• Lie on your front as the starting position
• Breathe out as you lift your right hand and left leg
• Breathe in when you return to the starting position
• Breathe out as you lift your left hand and right leg . (Repeat by alternating hand and leg)
• Start with a standing position to reduce the intensity

Sideway Bent (Flank muscles)
12 times

• Bend knees sideways to the direction of the trunk stretch
• Raise your arm overhead and bend to the waist
• Exhale as you stretch, and inhale when back to the standing position
• Arm fully stretched and straightened as one rep

Leg Abduction (Lateral Thighs and Hips)
10 times

• Start with a standing position. Extend the arms to the side, so that they are positioned evenly with your shoulders
• Lift right leg to the side and then return to the standing position. Lift left leg to the side and then return to the standing position. Repeat the exercise.

Pelvic Tilt (Lower Back and Hips)
12 times

• Lie on your back with knees bent at 90°
• Raise your hips slightly until the upper body and legs are in line
• Inhale as you raise the hips
• Exhale as you lower the hips

Chinning (Lateral Upper Back and Biceps)
10 times

• Parent stands astride facing the child with the child lying on the floor
• Parent and the child grasp their wrists tightly together
• The child pulls up his / her body until his / her elbows flex at least 60°
• Inhale when pulling up
• Exhale when lowering down