by Live Life Get Active
TUMMY, BUMS, THIGHS… LEGS, BUTTS, TUMS…
However, you want to say it, there is no denying that these are the areas many of us want to improve. And just because we are all stuck at home does not mean we can’t work on them!
That is why we have put together nine of our best tips (three for each body part), to help achieve results while stuck at home.
LUNGES ARE YOUR BEST FRIEND
The lunge is usually overshadowed by the squat, but it is a highly effective and easy to do exercise. Start with your weaker side first to help you maintain proper form. With or without weights this functional movement has been proven to reduce cellulite as well!
Try for 12-15 lunges on each leg. Repeat 3 times.
YOUR THIGHS ARE NOT JUST YOUR QUADS
It is easy to get drawn into simply working on your biggest thigh muscle, the quadriceps. However, a well-toned leg is also achieved by targeting your hamstrings and inner thighs. For your inner thighs lying leg lifts are great (pictured above) and for hamstrings, glute bridges are perfect (as the name suggests they also work your glute nicely).
Try for 12-15 leg lifts on each leg. Repeat 3 times.
YOU AREN’T GOING TO SEE A CHANGE THIS WEEK!
But don’t be discouraged, heading into any workout expecting immediate results is setting yourself up to fail. Understand that everyone reacts differently to exercise and instead focus on training regularly and effectively, the results will follow, we promise!
Aim for at least 3 at home sessions per week. They don’t have to be long!
SQUATS ARE NOT THE ONLY ANSWER!
Whilst there is no denying the power of the trusted squat, it is not the be all and end all of butt exercises. Glutes respond best to variety. Overtraining and over-reliance on any movement will not render the same results as if you look to mix it up. Make sure to introduce other exercises to your standard squat routine, for example glute bridges (pictured above).
Try for 12-15 glute bridges (squeezing at the top for a second). Repeat 3 times.
USE HOUSEHOLD ITEMS AS WEIGHTS
This tip goes for your legs as well. Adding weights to your squat or lunge can help tone up your glutes and legs. They do not need to be heavy. Hold onto a bag of apples, onions or rice, a paint can or a big box of washing detergent when squatting. Fill up your old 2L milk cartons with water and hold one in each hand while doing lunges. What else around the house can you use?
Try for 10 – 12 squats holding your household weight of choice. Repeat 3 times.
SLOW IT RIGHT DOWN
With whatever exercise, you may be doing you can maximise the results of the workout by just slowing it right down. Try, taking 3-4 seconds on the way of your squat and then 2-3 seconds coming up. You should feel a huge burn throughout the muscle and can get a lot more out of a lot fewer reps.
USE CARDIO TO BURN FAT AROUND YOUR WAIST
Sadly, no matter how many crunches and planks you may do, the fat around your tummy will not turn directly into a six pack of abs. Core strengthening exercises are absolutely essential for balance, posture, mobility and even breathing. But cardio will help burn fat around the tummy! Short for space? No worries you can jog on the spot with high knees, do star jumps, burpees or mountain climbers to name a few.
Try for 30 seconds as hard as you can, then 30 seconds off or at a slower pace. Repeat 10 times.
EMBRACE THE 80/20 RULE
That is 80% diet and 20% exercise. You can target your abs every day with crunch after crunch and sit up after sit up, but if you’re putting unhealthy food into the body you’re not going to see good results. Eat mainly vegetables, fruit, wholegrains, lean protein and healthy fats. Minimise processed foods high in sugar, fat and salt. Along with exercise, you will start to see results!
USE CORE EXERCISES AS TRANSITIONAL EXERCISE IN BETWEEN SETS!
Many people like to save their core exercises for the end of their gym routine. The problem with this is that often you get to the end of your routine and you’ve had enough! Ab exercises are a great transitional exercise and you can do a set of abs or a plank in between cardio sets or your glute and leg sets.
Try for a 30 second plank in between sets.
Stay healthy and keep active at home with sports bands, mats, circuit equipment and more available at REBEL Sport, located on Level 4!
For more information, please check out Live Life Get Active's website HERE.
Live Life Get Active is a not for profit charity that specifically looks at addressing health, fitness and happiness issues facing people today. Issues such as obesity, diabetes, mental health, and illness recovery.