Eight Equipment-Free Exercises: Who Says You Need a Gym?

If fitness is on your list of New Year’s resolutions this year, you may be considering joining a gym or buying special equipment to help you get your wellness in shape. However, you don’t need a gym or expensive extras to look after your wellbeing; you can hit every muscle in your body and slash fat with these super simple exercises.

 

1. Squat: The squat is so natural (just watch how a baby sits!) Susy Sedano, the community manager of LiveStrong.com with a MA in Clinical Psychology, explains, ‘This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to perform this exercise correctly.’

 

2. Push-Up: According to Sedano, ‘This is one of the best upper body exercises because it works everything from your chest to your back, your arms and even your abs. Make sure your shoulders line up with your wrists and you tuck your elbows towards your sides (and don’t flare out your elbows wide). Try to get your chest and hips as close to the floor as possible without touching.’

 

3. Bridge: Also known as a hip raise or hip extension, the bridge is great for strengthening your glutes and hamstrings, while working your abs, back and inner thighs at the same time. Sedano advises, ‘For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg long into the sky.’

 

4. Lunge: ‘Start with feet together and arms resting comfortably by your sides,’ Sedano instructs. ‘Step forward with your right foot and lower your body until your front knee is at 90 degrees and your knee is not touching the floor. Then, to complete the exercise, push off of your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.’

 

5. Plank: For defining your core, the plank has become one of the key go to exercises. Sedano advises, ‘If you are struggling to maintain the arms straight position try this exercise on your forearms. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.’

 

6. Triceps Dip: ‘This exercise targets the muscles on the back of your upper arms,’ says Sedano. ‘If you find that you have wrist discomfort, try turning your hands slightly to the side or take breaks to roll out your wrists. In order to target the back of your arms correctly be sure to have your hips as close to the edge of the chair as possible, otherwise your legs will do the work instead of your arms.’

 

7. Single Leg Deadlift: A lot of workouts typically ignore the muscles on the backside of your body, but the single leg deadlift targets these muscles, as well as working your hamstrings, glutes and core. Sedano details, ‘Stand on one leg with your knee slightly bent, and without changing the bend in your knee, bend at your hips and lower your torso until it’s parallel to the floor. Pause, then return to the start. Do all reps, and then switch legs and repeat.’

 

8. Spinal Balance: ‘Come into a table-top position on your palms and knees, making sure that your head and neck are a natural extension of the spine,’ Sedano explains. ‘Extend your right arm out directly in front of your shoulder. With your palm facing in, slowly extend your left leg back behind you with your heel lifted and leg in alignment with your hips. Complete the exercise by bringing your right elbow in to touch your left knee while rounding up through your spine and tucking your chin into your chest. Return to the starting straight-arm and leg position.’

Categories: arms, hips, left leg, leg deadlift, nbsp, Plank, Push ups, sedano, sedano advises, single leg, slowly extend, Squat

Tabata: The Best Way To Mix Up Your Workouts

Tabata – it’s the new word on the fitness grapevine and it’s certainly making waves. A system of short, high-intensity intervals developed by Japanese professor Dr Izumi Tabata to improve the training and fitness of Olympic speed skaters. The method is behind it is timing – everything is based on 20 seconds of work followed by a 10 second rest, then repeated between six and eight times. The total workout comes in at around 4 minutes, but don’t be fooled by the time – this is 4 minutes of hard work at your absolute maximum effort. The small intervals force the body to keep moving before it recovers from the previous set of exercises. At some point between rounds six and eight, the body reaches its maximum oxygen intake so you’ll find that your muscles begin to shake and your lungs begin to burn around this point. But the best bit is that the aerobic and anaerobic pathways fires up the afterburn effect so you’ll be burning calories long after you finish your workout. This exercise strategy is certainly more of a formula than a set workout, but the options for Tabata are almost endless – it’s a really flexible way of exercising. Whatever you enjoy doing, you can make up the workout from that – from push-ups to swimming, the intervals can be created from anything. These are some of the best ones to really get your heart rate up and improve your muscle tone.

Burpees

Start standing, then crouch to a low squat with your hands on the floor. Kick your feet back to a plank, then down into the bottom of a push-up. Push off the ground and quickly return to the squat position, then jump as high as possible before squatting down again and jumping back into the next push-up.

Jump Squat

Begin with your feet hip-width apart, toes pointing forward, then sit back into a squat. Drive your whole body up through the heels, shifting your weight onto the balls of your feet as you lift off. Make sure that you land on the balls of the feet and immediately bend your knees into a full squat.

Lunge Jump

Start by standing with your feet together and then lunge the right foot forward, bending the knee about 90 degrees and keeping your torso vertical. Jump straight up and then switch legs while you’re in the air, ensuring that you lunge with the left foot forward.

Dumbbell Front Squat

Hold a dumbbell at the centre of your chest and do a basic front squat. Place your feet a little wider than shoulder-width apart, with your hips stacked over your knees, knees over ankles. Inhale and unlock your hips, bringing them back as the knees begin to bend, keeping your chest and shoulders upright. Continue until your hips are slightly less than 90 degrees from the ground, and then on the way back up, engage the core and drive through the heels until you’ve returned to standing.

Kettlebell Swing

Standing up straight with your feet slightly wider than hip-distance apart, then grab hold of the kettlebell with both hands – keep your palms face down and your arms in front of your body. Keep your knees slightly bent and drive the hips and bell back, but remember that it’s not a squat so the knees shouldn’t bend that much. In one fluid motion, explosively drive the hips forward while swinging the kettlebell, engaging the glutes and core.

Categories: body, Feet, fitness, hips, Interval Training, Knees, Squat, tabata

Kickass Yoga: Get those Glutes in Gear with this Routine

As you get older, those cheeks (and we’re not talking about the ones you put blusher on) tend to grow and sag, which can be a real party pooper to your sense of wellbeing. A wobbly bottom is hardly anyone’s idea of a sexy, self-confidence boost, but yoga can be the answer you seek. Not only is this fitness regime good for physical, mental and spiritual wellness, but the right routine can take the gluttony out of those glutes!

 

1. The side jab: This bum-burning move will work all three of your gluteal muscles. Starting in a tabletop position (hands directly under your shoulders and knees directly under your hips) inhale and extend your right leg back so that your heel is in line with the hip. As you hug the thighbone into your hip joint, press through the heel and draw your belly button towards the spine. While you’re doing this, you should keep your hips level and your core strong. Then, exhale and move your leg as far to the right as possible. Breathe in again as you draw your leg back to the centre, and then repeat this movement 10 to 12 times with each leg.

 

2. Downward-facing dog leg pumps: This move is great for your core and gluteus medius, as well as giving your body more energy. Again, you start in the tabletop position, but this time you walk your knees and feet back five or six inches and tuck your toes under so you are on the balls of the feet. Breathe out and lift your sitting bones up so that your body is in a V shape, or the downward-facing dog pose. Breathing in, try to lift your right leg as high as you can, pointing your toes away from you. Once your leg is up there, try to separate your little toe from the others, as this engages all the muscles in your leg and bum. Make tiny pumps with your right foot 16 to 24 times before you exhale and return to downward facing dog, in order to repeat on the left side. Remember, throughout this movement you should keep your shoulders level and hug your belly button towards your spine.

 

3. Warrior II flow: If you want to sculpt your buttocks and thighs and gently open your hips, this is the exercise for you. Stand with your feet spread four inches out from your hips and parallel. Inhale and pivot your right foot 90 degrees and begin to bend your right knee so that it ends up directly over the ankle. Breathe in and reach your arms over your head, and then bring them into a “T” shape parallel to the floor as you breathe out and gaze over your right middle finger. You are now in the Warrior II pose. From here, externally rotate your thigh bone so that your right knee comes towards the pinky-toe side of your foot. Inhaling, straighten through your right leg by firmly pressing the foot down and squeezing your kneecap up, and reach your hands overhead and look up. Then exhale and return to Warrior II, repeating the movement eight to 10 times on each side.

 

4. Muffin-top melter: This final pose is a challenging pulse yoga move that helps to strengthen your legs, hips and lower back. Start out by sitting with your legs out in front of you, and bend your left and right knees so that their pointing out towards 11 o’clock and 1 o’clock, respectively. Place your hands on either side of your left knee, and focus on keeping your shoulder blades moving together and down, lifting your sternum up and forward, and pulling your belly button back towards your spine. Breathe in and raise your right knee, shin and foot five to seven inches off the ground, separating your toes and much as possible. Exhale and extend your leg, and pull the leg back in on the inhale. You should repeat this 12 to 16 times before you switch to the left side.

Categories: belly button, Breathe, downward facing, Downward-facing dog leg pumps, facing dog, foot, hips, nbsp, Saggy Bottom, tabletop position, warrior ii, Warrior II Flow

Build a Bikini Body You Can be Proud of With This Easy Moves

If you are looking to reduce your weight and increase your fitness, there are some great and very simple moves that you can incorporate into your workout to make things easier and to tone up in record time.

 

Doing some simple toning moves every day can help you to tighten up all over, and get a body that is ready for bikini season. These moves are fun and varied, and best of all boost your wellness and wellbeing without needing to resort to any expensive equipment. That means that you can do these moves regardless of where you are – be that in the office or even when you are travelling.

 

The first one is nicknamed the ‘bikini dance’ – and you start by kneeling on the mat with your knees around hip-width apart. You should sit up as tall as you can, with your hands on your hips and then start swaying your hips from side to side. This exercise targets your abs, obliques and quads. Repeat this exercise over and over again for around one minute and then do it again for a further minute with your arms raised above your head.

 

Next, try the flying seagull move. Start in the yoga child’s post with your shins on the mat and your chest hovering around above your quads. Spread your arms out to the sides and then lift your elbows up towards the ceiling, squeezing your shoulder blades and pinching them together. This works on your upper back and shoulders. Do this 20 times.

 

Finally, try the cross-legged bridge lift. To do this, lie on your back and start off in the bridge position, with your pelvis off the ground. Keep your right foot on the floor but cross your left ankle across your knee. Leave your foot flat. Now pulse your pelvis up and down towards the ceiling 20 times, before switching legs and trying the same thing again.

Categories: bikini, fitness, hips, moves, nbsp, pelvis, tummy, weight

How to Get Tight and Toned Abs in Three Exercises

Whatever your fitness and wellbeing goals are, everyone wants better abs. A tight toned tummy is the end goal of many weight loss programmes, but miracle pills and fad exercise products won’t help you achieve this (and won’t do your wellness any good). You need to partake in good old fashioned tummy toning exercises and, luckily, we’ve found three that will work wonders.

 

Seated Clam-shell Crunch

For this first exercise you need to sit on the mat, face forward, bend your knees and place your hands on the floor behind your hips. Your chest should be open and your torso needs to be long and extended. You also need to keep the inside soles of your feet together and knees separate, and then lift your feet a few inches off the floor.

 

Breathe in and then, as you exhale, lift the legs and bring your knees toward your chest, so as to complete an abdominal crunch. Don’t collapse your torso or hike up your shoulders; focus on keeping your core strong. When breathing out, drive your ribs into your hips, as this will engage your deep abdominal and lower back. Remember to maintain control and do this movement slowly, isolating it to your core. It’s good to do this for a set of 16 repetitions, single counts, followed by eight repetitions, with pulses. This means going up and pulsing for three and then lowering down on four.

 

Side Plank with Arm Extension

Lie on your side, extend your torso and keep your legs straight and stacked on top of each other. Make sure your bottom elbow is bent and placed directly behind your shoulder, with your neck long and a space between your shoulder and ear. Your shoulders and hips should be facing forward, stacked on top of one another, and your upper arm should be bent with the elbow by your waist.

 

From this starting position, engage your lower back and abdominal as you raise your hips and knees from the ground and extend your upper arm above you head. Make sure your bottom foot is still touching the floor and your head is in line with your spine. At the top, pause for a moment and then slowly lower yourself down to the starting position, maintaining control of your body at all times. Remember to focus on lifting and engaging through your centre, and keeping your neck long, or you could overload your shoulder. You should perform 8 to 12 repetitions on each side but if this is too tricky you can try the exercise with your knees bent, or with your upper arm placed on the floor in front of you for additional support.

 

Hip Lifts with Torso Rotation

This exercise engages your centre and spine to balance and control your body. To start, sit on the mat with your knees bent and your feet hip-distance apart. Put your hands behind your hips and place them down flat on the mat for support. Extend your torso and keep your head in line with your spine.

 

Once you’ve got this starting position, take a deep breath and, as you exhale, lift your hips off the floor while rotating your torso and extending your right arm to your left leg. You should only be supported by your left hand and right foot in this upper extended position. Then simply lower your body and repeat the movement with the other side. You should aim to do a set of 16 repetitions, alternating sides, and try to hold the upper position for a few seconds to challenge your body. However, if this is too much to tackle at first, you can remove the balance element and still engage your core by keeping your hips on the floor while you rotate your torso and extend your fingertips to your toes.

Categories: exhale lift, floor, Hip Lifts with Torso Rotation, hips, Knees, nbsp, neck long, Seated Clamshell Crunch, Side Plank with Arm Extension, starting position, torso, upper arm

Can you Lose Weight from your Hips with Exercise?

Hips can be a problem area that we all suffer with, with weight being notoriously difficult to remove from this area. They aren’t easy to conceal in the same way that other parts of your body are, so it’s likely that you’ll want to tone up if you’ve gained weight here. Here are five moves that you can try to help you shape and tone your hips. You’ll need to perform as many repetitions of each exercise as you can in 60 seconds, giving yourself a 30 second rest between each exercise. You should aim to do this workout up to three times, depending on your fitness level and how much time you have to exercise.

 

1 – Hips-In

Begin by kneeling on a towel resting under each knee – a small hand towel is perfect – with your hands resting at your sides. You need your body to be upright from the knees to the head, rather than being on all fours. Bracing your core, push your knees out to the sides as far as you can, pause and reverse the motion by squeezing back to the centre. Ensure that your back stays straight to avoid injury.

 

2 – Hipster Swing

Start in a push-up position with your hands directly under your shoulder and extend your legs fully behind you. Drive your right knee up towards your stomach and hold it there, whilst swinging your left leg out as high and fast as you can. As the knee comes back down, allow it to swing past its original position towards your left hip. Your body should stay in a fixed position throughout while your right knee swings back and forth. Switch after 30 seconds.

 

3 – Knee Scratchers

Starting in the push-up position again, drive your right knee up towards your right elbow. In one quick motion, slide the top of your knee along your forearm and down towards your wrist – pause and reverse the directions. After 30 seconds, switch to your left leg.

 

4 – Hip Kicks

Remain in the push-up position and brace core. Hop both of your feet up towards your glutes and retract as soon as your feet land, repeating as fast as possible. Try not to slam your feet into the ground as this can cause injury, but aim to be as controlled as possible.

 

5- Unilateral Hand Switching Burpees

Stand with your feet should-width apart and your hands at your sides. Squat down and place your right palm on the ground, then jump both legs back into a push-up position. Reverse this motion and jump legs back under your hips into a squat position – jump off the ground as high as you can manage. Repeat, but this time use the left arm to support the burpee and make contact with the floor while your right arm remains by your side.

Categories: exercise, hips, toning