Fitness

At home exercises to help you tone up

Try these moves to target your arms, belly, bum, and more

 

Want a brand new body? It's important to moderate aerobic exercise – such as fast walking, cycling or swimming – each week, but it’s important to work your muscles, too. According to guidelines, we need to perform strength exercises two or more days a week to be healthy. We’ve asked Dean Hodgkin, fitness expert and consultant, to suggested some targeted moves to get you started - no matter how time-poor and new to exercise you are. Mix these up over the course of a month.

Tone your butt

To squat: stand with your feet apart, bend at the knees, stick your bottom out and pull in your abs.

For single-leg squats: hold a chair for balance and keep your chest forward to protect your knees. Try 1-2 sets of 15 reps each.

Trim your upper arms

Work your arms with seated dips on the ground: sit on the floor and put your hands behind you. Lift your hips, place feet underneath knees and bend your elbows to lower your bum close to the ground. Straighten yourself, and then lift again.

Give yourself a tougher workout by repeating with one leg raised off the 汴oor. Aim for 1-2 sets of 15 reps each.

Tighten those thighs

Try these static lunges: with one foot a stride’s length in front of the other, bend your knees to lower yourself towards the 汴oor.

Up the ante with rear lunges instead: start with your feet together, then step backwards and lower yourself to the 汴oor. Alternate your legs each time. Aim for 1- 2 sets of 15 reps each.

Puff your chest

Start a chest workout routine with incline push-ups: while on your knees, put your hands on a wall, then bend your elbows to lower your chest to the wall and press yourself back to starting position. Work yourself harder with full flat push-ups, where both your hands and feet are on the floor. Aim for 1-2 sets of 15 reps each.

Commit to a bit of core control

Wake up your stomach muscles by lying on your back with your arms and legs lifted towards the ceiling. Lower each arm, one at a time, to the ground behind your head, while keeping your legs off the ground and pulling in your tummy.

Managed that? Then make the exercise a bit tougher by lowering the opposite arm and leg alternately, instead. Aim for 1-2 sets of 15 reps each.

Work your waist

Lie on your right side, with that hand flat on the floor; reach the other to the ceiling. Bend your knees, then push with your lower hand to lift your hips up off the ground and slowly lower back down. Aim for 1-2 sets of 15 reps each side.

Perfect your pins

Get a beginner’s leg workout by standing with feet apart on the front edge of a step with your heels just off the back. Raise onto your toes, lifting your heels as high as you can. Challenge yourself by doing the same routine with one leg at a time. Aim for 1-2 sets of 15 reps each.

Strengthen your shoulders

Stand with your feet apart, tummy pulled in, arms at your sides and hold a 3lb weight in each hand. Keep your elbows just bent and lift your hands out to your side, up to head height, then lower them back down. Aim for 1-2 sets of 15 reps each.

Always consult your doctor before starting a new exercise regime.