You have plans to get fit. You do. But, then you get home from work after battling the bus and the rain, and it’s the last thing on your mind, let’s be honest. Once you have closed that door and the bra is off there is no turning back.
Staying in is the new going out, so how about a few little exercises at home today instead of braving the outdoors?
1. Flexibility first
These two stretches are great for relieving pressure in the neck, shoulders and back. Do them before any form of exertion. Follow the steps in the illustrations below to lower the head from side to side and twist the torso from left to right. Repeat five times on each side.
These three techniques aid in flexibility to open up the hip joints and the pelvic bone and give the body movement and balance in each pose. These two sequences are essential for the next three challenges so complete each set five times.
2. Star burst jumps
https://www.youtube.com/watch?v=5PLar7E-pf0
Total. Body. Workout. No messing these jumps are dead hard. You may look like an absolute knob doing them, but who cares when it will only be Himself and the kids that see you. No need for Netflix tonight they will be so entertained. Do it. It will raise metabolism and tighten the bod over time. Aim for 20 and if you don’t get past five, you are doing it right. Keep trying.
3. Butt Busters
https://www.youtube.com/watch?v=ZebQHXMu5e8
These fierce moves might actually make you reach for the wine if you do the full 20 sets on each leg. Lie on the ground. Follow Randalene’s instruction in the video, and complete 20 extensions. Afterwards do the same exercise, but with one of your legs raised. Then, alternate. If you don’t have a ball, use a window ledge, and raise the body up and then lower the body in each movement. Hard as hell, but excellent for the core.
4. Alternate lunges and frog squats
a) For the lunges: Keep feet together and step out as far as you can and then back again, so your feet are centred. Sounds easy, eh? Now get down and give me 60. See how easy they are now my Mum pal. They are fantastic for to trim the back of your body and help with focus and balance too. Win, win.
b) For the frog squats: Follow instructions in the video to do the basic squat. Keep one leg slightly off the floor to make this exercise harder. Get a low stool or use the third last step of the stairs for the squats, if you are afraid you will fall over. Sit back as if sitting onto the step slowly, BUT barely touch the step and stand straight back up again. Impossible on the first five attempts, but if you can get the hang of them you’ll have a butt like Kayla Itsines for your Christmas party.
Why do these work? The studies always say that if you train hard with your legs you will tone up the core areas where weight collects (thighs, midriff, bum) and shift excess weight much faster. The reason for this is that growth hormone is produced in the body at a faster rate during squats, jumps or leg training. Apparently, three ‘leg days’ is what all the cool kids do to keep fit and the other days are given to gentle exercise on the upper body. Examples of upper body exercises include push-ups, free-weight work with dumbells and wall presses. All of these, of course, are possible from the comfort of the sitting room. An odd run would do no harm, but hey, start small.
Then… check out this hilarious video by a couple of Mums who love being in their active wear:
I am not a fitness coach, but I do like to exercise and ask advice for how I can maintain my uber-ripped shapely self (biggest lie, ever). Hit me up with any queries: [email protected]
Illustrations via The Huffington Post.
