S/N | Exercise Types | Types of Activities | Duration |
1 | Warm up | On the spot jogging, brisk walking with arm swinging and stretching exercises in standing. | 5 to 10 minutes |
2 | Aerobic | This included cardio-respiratory fitness exercises which incorporated on the spot walking, arms raising, knee raising, half-squatting, belly dancing, pelvic tilt in half squatting and free dancing to a music tone. Breathing exercise. | 10 to 20 minutes |
3 | Strengthening exercises: | For the abdominal muscles, pelvic floor muscles, back muscle and muscles of the legs. included abdominal contraction exercises, pelvic floor muscle contraction exercises, cat and camel, straight leg raises in side lying, half-squatting and other suitable floor exercises. Breathing exercise | 10 to 20 minutes |
4 | Cool down | This incorporates stretches for the arms, chest, side bending, quadriceps, hamstrings, feet, tendon Achilles, fingers and toes and then relaxation exercises. Breathing exercise. | 5 to 10 minutes |