Your gym membership has now expired, not like you had time to go what with the demands of work. There are no fitness classes near home and you don’t have the money to spare anyway. Your main source of exercise during the day is walking to the kettle to make a cup of tea every two hours.
Through no fault of your own, exercise is becoming a pastime in the literal sense of the word and you have no idea what to do about it. Fear not because there are a number of exercises that, when combined, work your entire body and better still you can do them all in the comfort of your own home.
Arms & Back
Press-ups are the core exercise to work your arm muscles. They also work your back and your chest. In fact lifting your own body weight is one of the most effective exercise methods you can use. Start with half press-ups before moving onto full ones.
Lie on your stomach, hands directly below your shoulders and knees bent at right ankles with ankles crossed in the air. Push slowly up with your hands, keeping your back straight at all times. This is your first press-up. To turn this into a full press-up, straighten your legs out with your toes curled underneath your feet.
Stomach
For your abs, do sit-ups. To avoid boredom, alternate between a variety of exercises. There are so many options for you to choose from including crunches, normal sit-ups, bicycle sit-ups and side sit-ups.
In Her.ie HQ we are fans of the crunches that entail putting your legs in the air crossed at the ankles. With your hands on either side of your head, lift your head and shoulders about half way to your knees and then lower it back down to the ground. Be careful not to pull your head up with your hands as you will hurt your neck. Your hands are only there to support your neck which shouldn’t bend during the exercise.
Normal sit-ups are also good and will work your core stomach muscles. Lie on your back with your feet flat on the ground. Place the palms of your hands on your legs. Lift your shoulders and head up until your fingertips reach your knees and then lower back down.
Bum
Squats are great for working your butt and legs. Spread your legs until they are shoulder width apart; keeping your back straight, bend your knees as if you are going to sit down until your legs are at right angles. Hold your arms straight out in front of you for balance. Hold this position for a few seconds and then straighten your legs to the standing position.
You could also do pelvic thrusts. Take the same position as you would with a normal sit-up but with feet shoulder-width apart and arms down by your side, palms on the floor. Slowly press down on your feet and using your shoulders and arms on the ground as support, squeeze your bum and raise it off the ground. When your back and upper legs are in a straight line, lower your body again to the ground. Make sure you do this slowly and in a controlled manner to avoid hurting your back.
Legs
Lunges are the best exercise for toning your legs. Step forward with one foot and find your balance. Then lower your back knee down to the ground, bending your front leg as well. Just as you are about to touch the ground, push with both legs back up maintaining the position of your feet on the ground. Change over and do the same with your other leg.
Squats will also help your legs. If you want, you could also walk up and down your stairs a few times to warm up your legs before you start into your exercises. It is important to warm your muscles up slightly before doing any of these exercises so make sure you do a short jog on the spot and also stretch before and after your exercises.
For each exercise, repeat it eight times and do three sets. As you get fitter and it becomes easier, increase the number of repetitions or sets. Also remember to stretch before and after.
We would love to hear how you get on but unfortunately we have to head home for a quick exercise sesh before dinner!
