Whether your too lazy to hit the gym or just don’t have time for your regular spin class, it’s good know a few exercise you can do at home.
So we’ve consulted Cobham-based fitness instructor Keeley Howard
for some advice. After more than 15 years in the fitness industry, running her own business as well as teaching classes at some of Surrey’s premier fitness clubs, there’s not much she doesn’t know about helping clients achieve their fitness goals.
Here are her top five at-home exercises.
What it does: The perfect exercise because it engages more muscles than any other move! It works your quads, hamstrings, glutes and hips.
How to do it: For a basic squat stand with feet slightly wider than hip width apart, both feet facing forwards and lower your bottom down and back. Keep your knees over your ankles, chest lifted and shoulders back.
What it does: A great functional exericse. Lunges help to increase core stability too.
Working muscles in the hips, glutes and legs.
How to do it: For a basic lunge step forward with one leg so foot is flat on floor. Bend your back knee down towards the floor so your back foot lifts up on to your toes. Keep both feet facing forwards. It is important to keep your chest lifted and shoulders back to keep your back in a neutral position as you lower into the move.
3. PRESS UPS
What it does: A great exercise to build upper body and core strength.
It uses muscles in your chest, shoulders, triceps, back and abdominals.
How to do it: Starting position is on your hands and knees. Drop your hips forward so you have a straight line between shoulders, hips and knees. and gently lower your chest towards the floor by bending at the elbows.
To make it harder go on to your toes instead of your knees!
What it does: This is a brilliant exercise for core strength.
It works your inner core muscles including your transverse abdominals and your pelvic floor!
How to do it: Go on to hands and knees on the floor. Lower down on to your elbows so your elbows are directly under your shoulders. Step back with your feet so you are on your toes. You should be in a straight line from your heels through to the top of your head. Look down during the movement with your line of sight just slightly in front.
5. SCISSOR LEGS
What it does: A great exercise to strengthen your core and loosen tight hips. It also helps to stretch out your hamstrings and your lower back.
How to do it: Lie on your back with arms, head and shoulders resting on the floor. Take both legs up towards the ceiling, lower one leg down towards the floor, as it pulls back up then lower the other leg. Keep the legs as straight as you can – this will depend on the flexibility you have in your hamstrings and how strong your abs and back are. If you feel discomfort in your lower back bend slightly at the knee and do not lower the legs down as far, just until you build up your strength.
Keeley Howard offers a range of fitness classes as well as small group sessions and one-to-one personal training. keepfitwithkeeley.com