4 Fitness Moves to keep fit at home
Why the gym when you can give yourself a commercial break? Keeping fit doesn’t have to be complicated, and it’s possible to give your legs and hips a really good workout (and build muscle strength) with just a few key moves, even when sitting in front of the TV.
Studies have shown that breaking up exercise into smaller bursts is just as good when it comes to living g a long and healthy life, as long as you get your heart rate up. Give these five moves a go during the TV breaks or pause your favorite show every 30 minutes for five minutes of exercise.
Squats
Squat is a great way to tone your thighs and hip. Stand with feet a little wider than your shoulders and pointing at 10 and 2 on the clock face. Engage your core muscles and pull in your stomach. Bend kn knees and push your bottom back as if sitting s in an imaginary chair. Keep your k knees behind your toes at all times (mak (make sure you can see your toes). Pu Push back up to standing. Build up g gradually to repeating 10 time times and progress to three sets of 10 as you get stronger. Wall Sits With your back flat to a wall or door, slide down until your thighs are parallel to the floor, with your feet directly beneath your knees. Hold for as long as you can, it should start to burn in your thighs! Time yourself, and try to beat your record each time.
Side Raises Rai
If you have ha a sofa that is long enough to lie down straight on, lie sideways with your hips facing f straight and forward, legs extended extend and feet pointed. Bend your lower arm and rest your head in your hand. Draw in your stomach muscles to engage your core, and lift your top leg up as high as you can, keeping it straight. Count the number you can repeat (aim for 15-20) before swapping sides. It’s a good way to work the muscles in the side of your bum, as well as your thighs. No room on the sofa? Try it on the floor instead.
Multitasking Exercises
There are lots of other occasions you can add in some extra movement, here are some of our favorites:
Standing on one leg will not only improve your balance, but works muscles in your bottom, calf, ankle and foot. Don’t forget to swap sides.
Bring out your inner ballerina by tip-toeing around the house. It’s a good move for strengthening your arches and ankles, as well as targeting your balance.
Try some single leg raises to work your butt muscles. Standing straight, lift one leg out to the side, and quickly return it. Without putting your foot down, lift it again. Repeat until it starts to ache, and then do the same number on the other side. www.healthline.com