Hello!
Happy New Year everyone :]
A lot of people make a new years resolutions to lose weight but by mid-January, those promises are buried under chocolate wrappers for a variety of reasons.
It's too dark/cold to get out of bed early.
I haven't got time to exercise.
I haven't got time to exercise.
I haven't got any money etc.
You don't need money AND you don't have to get out of bed at the crack of dawn to improve your fitness or lose weight. All you need is an idea of what exercises and equipment you will need. The equipment could just be things you already have hidden away in your cupboards.
When I started at my local gym, they gave me a simple program to follow which was designed to burn fat and make me shrink in my problem areas... and it worked!
Here are a few simple exercises you can do at home to get you started!
With all of these exercises, you can build them into a routine. I would suggest starting off slowly, building the reps up but completing each 'circuit' 3 times to get maximum results.
TIP: For any weight exercises, instead of going out and buying a set of weights (which can end up being expensive), just use bags of rice or bottles of water! They're just as effective.
Lateral raise
Start with your hands together and bring them out to your side in a smooth and steady motion, then lower slowly and repeat.
Start with 10 reps and slowly work your way up to 20 reps.
Front raise
Start with your hand resting on your thighs, then slowly raise them up infront of you so your shoulders and arms are straight. Slowly lower and repeat.
Start with your hand resting on your thighs, then slowly raise them up infront of you so your shoulders and arms are straight. Slowly lower and repeat.
Again, start with 10 reps and slowly work your way up to 20 reps.
Step up
Step up and either stretch your leg out behind you for balance or see the advance step below.
Step up and either stretch your leg out behind you for balance or see the advance step below.
Start without weights and then gradually add them in to your routine. Again, start with 10 reps and slowly increase. You can do these on your stairs, sofa or a small box!
If you would like to make this a little more difficult, bring your knee up when you're on the step.
Upright row
Start with your hands resting on your thighs and then pull your hands up with your elbows pointing outwards. Slowly lower and repeat.
Start with 10 reps and slowly work your way up to 20 reps.
Lunge
Standing up straight, step out in front of you (with or without a weight) with your toes pointing forward. Lower yourself so your legs look similar to this. Come back up and repeat the same amount of reps on each leg.
Start with 10 reps and slowly work your way up to 20 reps.
Squats
This exercise can be broken up into 3 parts.
Standing straight with feet shoulder width apart...
1: Drop down into a squat, come back up and repeat for 10 seconds.
2. Drop down into a squat and hold for 10 seconds.
3. Drop down into a squat and pulse (small movements up and down.. very flattering) for 10 seconds.
Bench dips
Using a chair, edge of the sofa/stairs or something similar, grip the edge with your elbows point backwards, legs stretched out but slightly bent, slowly lower yourself so your bum is nearly touching the floor and then come back up again.
Start with 10 reps and slowly increase up to 20 reps.
If you're not exhausted or you would like to add some more advance steps into your routine, try these!
Sit ups
You can use a swiss ball or just get someone to hold your feet still!
Lie down with your knees up and using your stomach muscles to pull yourself up. Make sure you look towards the ceiling otherwise there's a risk of straining your neck. Arms can be crossed, outward or behind the neck.
Number of reps depends on how fit/comfortable you are.
or
Medicine ball twist
Holding a ball/weight, sit on your bum and turn side to side, keeping the rest of your body still.
To make this move more advance, raise your feet off of the floor.
Again, reps depend on how fit/comfortable you are.
Plank
These are tough but are amazing for your leg muscles and core!
Hold yourself up as shown in the picture for 15-20 seconds. Do this 3 times.
Side planks
Hold yourself up as shown in the picture for 15-20 seconds. Do this 3 times.
There's a few to get you started! If you complete this routine once, complete twice more (which will take approximately 30 minutes) every other day and you'll see the results in no time!
Let me know if you have any more exercises and ask if you have any questions :] x
Using a chair, edge of the sofa/stairs or something similar, grip the edge with your elbows point backwards, legs stretched out but slightly bent, slowly lower yourself so your bum is nearly touching the floor and then come back up again.
Start with 10 reps and slowly increase up to 20 reps.
If you're not exhausted or you would like to add some more advance steps into your routine, try these!
Sit ups
You can use a swiss ball or just get someone to hold your feet still!
Lie down with your knees up and using your stomach muscles to pull yourself up. Make sure you look towards the ceiling otherwise there's a risk of straining your neck. Arms can be crossed, outward or behind the neck.
Number of reps depends on how fit/comfortable you are.
Medicine ball twist
Holding a ball/weight, sit on your bum and turn side to side, keeping the rest of your body still.
To make this move more advance, raise your feet off of the floor.
Again, reps depend on how fit/comfortable you are.
These are tough but are amazing for your leg muscles and core!
Hold yourself up as shown in the picture for 15-20 seconds. Do this 3 times.
Hold yourself up as shown in the picture for 15-20 seconds. Do this 3 times.
There's a few to get you started! If you complete this routine once, complete twice more (which will take approximately 30 minutes) every other day and you'll see the results in no time!
Let me know if you have any more exercises and ask if you have any questions :] x
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