25th July 2016

Sometimes getting out to fitness classes just isn’t an option. We get that.

Also – wowzer it’s finally warm! So, you might be feeling more like exercising in the evening when it’s a little cooler but there’s no class for you to attend.

We love seeing you at our classes but we also still want you to fit in your workout, so if you need to do it at home, don’t worry – it can absolutely be done.

Here’s a few tips:

Resistance bands

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If you’ve been to one of our classes you’ll know we use these a lot. They are a great item to keep at home or in your gym kit. In the house, hook them onto a door handle, around a banister or get a partner to hold it and help you do your exercises.

Use them for…

A Standing Row – Hook your band around a banister (or ask a partner to stand opposite and hold the band in the middle tightly at the chest). Hold onto either end, with bands out at arms length then pull down past your hips. Pull up on the pelvic floor as you stretch the band and exhale.

Arm Raises – Trap one end of the band under one foot and take the other end in your hand. Pull upwards in front of you to just above the head, or as far as you can manage without becoming unstable.

For  a side arm raise, trap the band under one foot, then take hold of the end with the opposite hand (band under right foot, hold it with left hand and vice versa). Pull your arm diagonally away from the foot your using, to the side. Lift your pelvic floor and core as you exhale.

Arm Pull – Kneel on the floor, palms flat down with arms shoulder width apart. Trap the band under one knee and take the end with the arm on the same side. LOoking forward, pull the band forwards, outstreyching your arm. Repeat 12 times on each side, pulling the

Stairs

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Stairs, in the house, or a few steps in the garden can be a great exercise tool.

Use them for…

Step ups – You can either do these front ways, or sideways. Keep your feet close together and step up 30 times. Do 15 on the left side, 15 on the right. Repeat 3 times.
Push ups – Keep knees on the floor or keep your legs straight. Then put your hands on step that matches your ability for the push up. The lower the step, the harder the push up.
Elevated mountain climbers – Who doesn’t love a mountain climber? They work almost all of your muscles! Put your hands on a low step. Keep your arms at shoulder width, back straight and hips low (don’t arch). The bring your legs up towards your chin, alternately. Try to do this action nice and quickly.

Chair

Indoors or outdoors, chairs and benches aren’t just for relaxing on…

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Use it for…
Tricep dips – Place the chair as if you are going to sit on it. Instead, put your back to the chair part, hold onto the edge or the sides, keeping your back close to the chair and knees bent in front of you. Then simply lift your body weight up and down. Make sure you’re using the strength in your arms to push up and down and not your hips or legs. Try 2 x sets of 12.

Bridge – This is great for glutes and core. Place a chair in a good, stable position. Lay on the floor with your feet up on the seat, toes pointing up. Hands by your side, lift them up by your ears, pointing to the ceiling them engage the core, and lift the hips and bottom up off the floor. Try to keep a straight line from knees, down your legs to the shoulder. Go for 3 x sets of 8.

A Wall

Use it for…

A Wall Sit – This is great for both thighs and, bum and  core. Have a go! Stand very close with your back to the wall. Place your back against the wall then sit down into a squat. Keep your legs at 90 degrees and push dwon through the heels, not the knees – these should be in line with your ankles. Just imagine your are sitting on a none existent chair. Hold for 30 seconds – building up to 60 as your legs get stronger.

Garden or Lounge floor

If you have an area that will let you move around a little…

Use it for…

Walking Lunge –

Stand with your feet shoulder-width apart and place your arms to the side. Step forward with your right foot then lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and don’t let your knee go past your toes. Step up to balance on your right foot and switch feet.

 

 

Words: Penny Stretton

 

 

 

 

Easy exercises you can do at home - Jelly Belly PT