Cork ladies’ football strength and conditioning coach Michelle Dullea from Ahiohill explains three exercises that can be performed at home to keep you fit and active
PRESS UPS
Main muscles: Pectorals (chest), deltoids (shoulders) and triceps.
How to:
- Start in a tall plank position, hands slightly wider than shoulder width apart.
- Keep elbows tucked in close to the body.
- Lower down until your chest almost touches the ground and then push back up to the start position.
Modify: Perform press ups against a counter top; perform on knees with legs crossed.
Progress: Count three seconds when lowering, hold for one second at the bottom, then push back up fast.
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SQUATS
Main muscles: Quads, glutes, hamstrings (legs).
How to:
- Feet approximately hip width apart.
- Feet pointed at 11 and 1 (slightly turned out).
- Keep the chest up.
- Move the hips back first like you are going to sit down
- Go to parallel of 90 degrees and stand back up into the start position.
Modify: Use a chair and sit down to the chair and back up to limit the range of motion
Progress: You can add weight (dumbbell or kettlebell); add a wall squat hold (perform 20 squats and then sit against the wall in a squat position for 45 to 60 seconds)
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As you progress with the plank, hold the position for 30 to 40 seconds.
PLANK
Main muscles: Abs and back (core).
How to:
- Start in a press-up position.
- Go down on to your elbows which are under your shoulders.
- Hold that position keeping the back straight and hips down.
Modify: Widen your feet stance; hold for ten seconds and try to build up the time.
Progress: Hold for 30 to 40 seconds; progress to plank up-downs where you go from the plank to a press-up position.
