When the summer holidays come around, we all know all your time is spent on keeping the little ones occupied and often there just isn’t the same time to go to the gym.
This is where Olivia Cooney, our resident PT comes in. Olivia has given us five great exercises that you can do in the comfort of your own home! These exercises work a variety of muscles and will give you the workout you may be craving.
Please note: always warm up before you exercise. It is important that your muscles are warm and stretched before carrying out any of the below exercises.
1. Hip drop plank
Lie on the floor with both elbows on the ground directly underneath your shoulders, standing up on your toes, drop one hip down to the side and then the other, imagine drawing a rainbow shape with your hips tapping each hip on the ground, but not resting them. Do three lots of 30 seconds.
2. Tricep dips
On a chair, with your elbows going backward, stretch your legs out in front of you (or for an easier version, bend the knees), roll your shoulders back to ensure you have the correct posture and bend your elbows, lowering the hips down, exhaling as you extend the elbows and bring your body back up towards the chair. Repeat 10 times.
3. Side lunge pulse
Keeping your abs nice and tight, this is similar to a squat, but you are lunging to the side at the same time. Go down into a squat with your left leg going out to the side then back to the centre and repeat the same but with the right leg. Hold each stance for approximately 20-30 seconds. Repeat each side 2-3 times.
4. Side plank with dips
Instead of a static side plank I suggest dropping your hip to the ground and pressing up to the sky as many times as possible within the time you are able to hold your plank for. Start with your elbow under your shoulder and your knees bent, with your feet stacked and your toes pointed forward. Use your free hand to boost yourself up, locking your legs out, straightening your body and pushing your hips forward. Lower your body up and down maintaining straight knees, touching your hip on the ground, but not resting. Do this 3-5 times on each side before swapping over and repeat 2-3 times.
5. Mountain climbers
You are using every muscle in your body with this exercise! Get into a plank position with your hands a little wider than your shoulders, and draw one knee in without lifting the hips up, then begin alternating the legs in quick succession. Don’t worry if you can’t get your knees high at first, this is just a flexibility issue and you can build this up. This works your core, your shoulders, your triceps and your hip joints.