Stick to fitness

Florida-based body weight trainer Paul Ziachik created this exercise regimen called Zejax that increases a person’s training capability by using a stick. Since the equipment is a long staff, it can be practised anywhere without much hassle as long as you have a floor that is not slippery. It is a fabulous way to increase muscle tone.

Zejax has even done away with the need for the pull up bar, while still allowing the practitioner to train the back and biceps, using one’s own body weight in many unique ways. It offers several challenging ways to do push-ups, core practices etc. While Zejax is garnering a steady follower base abroad, it is yet to become common in India. Zejax can be considered as a much evolved version of the ancient Tamil martial arts form of Silambam, or stick fighting and exercises.

—The writers are leading fitness experts from Kochi.

Side planks
Place the stick behind the body and attempt to balance in side plank with one hand holding the stick and the other reaching up. Lift your hips and shift weight and balance to one side of the body close to the ground. Ensure that the stick is well grounded.

Knee drops
Hold your hand higher up to the stick to recruit a lot of your core. Lean towards the stick. Drop your knees down slowly with control and come up.

Hamstring stretch
Lie down, with feet and one end of the stick against the wall. Place the heel of your leg onto the cap of the stick and extend onto the top and go down to feel your stretch. Stay in the pose and try to stretch till your knee is straight.

Hamstring stretch

Standing split
Stand with your big toes touching. Hold the stick at chest level. Put all your weight onto your right foot and lift your left foot up to the stick.

Keep your right leg straight. Once you find your balance, use the support from the stick to stretch higher up.