Keep Fit, Lose Weight and Build Muscles
Lying Leg Hip Raise
Lie supine on bench.
Grasp sides of bench for support.
Raise legs by flexing hips while flexing knees until hips are fully flexed.
Continue to raise knees toward shoulders by flexing waist, raising hips from board.
Return until waist, hips and knees are extended.
-Sit upright on cycle seat with feet on pedals and grasp handle bars.
-Step on pedal platforms and grasp handle bars on each arm lever.
-Pedal forward while alternating the arm levers back and forth.
Pedaling backwards can be performed for variety or for active recovery.
-Sit on seat.
-Place feet on pedals and grasp handle bars.
-Extend hips and knees while pulling handle bars back to sides.
-Return to original position and repeat.
Keep chest high, particularly at end of pulling phase (top position).
Vertical Leg-Hip Raise
-Stand between parallel bars and grip bar on each side with overhand grip.
-Lift body off floor and balance body upright with arms straight.
-Raise legs by flexing hips until fully flexed.
-Continue to raise feet toward bar by flexing waist.
-Return until waist and hips are extended downward.
Movement can be made easier by performing exercise with bent knees.
MUGA is a Community based Fun and Fitness movement created by the Mauritius Telecom Foundation. Its mission is to promote healthy living through physical activity and education for all segments of the population. MUGA aims to achieve its objective by creating sustainable infrastructure, promoting activities through the use of technology and leveraging on the active collaboration of the government, local authorities and community.