Your easy at-home workout

Your easy at-home workout


Wall Press Up - tone your arms and work your chest

1. Stand facing the wall, with your feet hip width apart. You should be standing at least one to two feet away from the wall. Suck your tummy in. Lift your chest and look forward to keep your head in a neutral position. Place your hands against the wall inline with your shoulder, slightly wider than shoulder distance apart.

2. Slowly bend your elbows so you are closer to the wall. Inhale. Then push away from the wall, exhaling as you push back to your starting position. Keep your elbows slightly bent and repeat for 8-15 repetitions. Do 1-2 sets according to how you feel and over the coming week's progress to 2-3 sets.



Lying Arm Extension - tone your arms

1. Lying face down lengthen your arms out in front of you and your legs out behind you. Tuck your chin in so that you are looking directly to the floor. Pull your tummy in and keep your hips placed down into the mat. Try to keep this alignment throughout the exercise.

2. Lift one arm slightly off the floor as you exhale and lower as you inhale for 8-15 repetitions and repeat on the other arm. You can start with 8 and progress to 15 over the coming weeks. Do 1-2 sets and progress to 2-3 sets over the coming weeks.



Squats - for your bottom and thighs

1. Place a chair behind you and stand close to it with your feet hip width apart. Pull your tummy in and keep your chest lifted. Place your hands on your hips. Your head should be in line with your spine so you are looking directly in front and slightly down to the floor. Your spine should be long. Your knees should stay in line with your ankles and should be slightly bent when you're standing in this start position.

2. Bend you knees and slowly lower your bottom towards the chair. Go down as far as you can towards the chair but no lower than 90 degrees, keep the weight in your heels, but don't sit down.

3. Hold that position for a few seconds and then slowly come back up to the starting position. Repeat for 8-15 repetitions. You can start with 8 and progress to 15. Do 1-2 sets and progress to 2-3 over the coming weeks.



Bicep curls - to strengthen your arms

1. Stand with your feet hip width apart. Tummy pulled in, chest lifted and back upright. Lift your shoulders up back and down so the shoulders are set in a strong position to help keep your body upright. Your knees should be slightly bent. Keep your elbows by your sides throughout the exercise and your palms facing forward.

2. Start by clenching your fists and then lift your lower arm up towards your chest, keeping your elbows beside the ribs. Exhale as you lift. When you are near the chest with your fist, keep a fist gap between your fist and chest and then lower slowly back to the starting position as you inhale. Keep your elbows slightly bent.?Repeat for 8-15 repetitions. You can start with 8 repetitions and gradually progress to 15 over the coming weeks. Do 1-2 sets and progress to 2-3 sets over the coming weeks.



Tricep Dips - to tone the backs of your arms

1. Sit on the floor with your hands on the floor beside you underneath your shoulders, fingers facing forward. Keep your elbows slightly bent. Place your feet flat on the floor with your knees bent. Pull your tummy in and lift your chest. Your elbows should be facing out behind you and not outwards. Look ahead ensuring your head is in alignment with your spine.

2. Slowly lower your upper body back towards the mat by bending you elbows. Then push gently through your hands and lift your upper body back up by straightening your arms. Keep your elbows slightly bent when you are back in the starting position. Inhale as you go down and exhale on the return. Repeat for 8-15 repetitions. You can start with 8 repetitions and gradually progress to 15. Do 1-2 sets and progress to 2-3 sets over the coming weeks.



Abdominals - tone your tummy

1. Lie on your back, pull your tummy in, place your feet flat on the floor with your knees bent. Place your hands on your thighs. Keep a fist gap between your chin and your chest throughout the exercise.

2. Use your stomach muscles to lift your chest and shoulders off the floor, slide your hands up your thighs to your knees as you exhale, keeping your tummy pulled in throughout. You should be looking directly in between the knees as you lift up. Slowly lower your chest and shoulders to the floor, sliding your hands down to the starting position as you inhale. Keep your tummy pulled in throughout. To make it slightly harder try to keep your shoulders slightly off the floor and then repeat for 8-15 repetitions. You can start with 8 repetitions and gradually progress to 15. Do 1-2 sets and progress to 2-3 sets over the coming weeks.