1. LIVING ROOM YOGA
Targets: Shoulders, arms, back and core
Yogis will be familiar with the downward facing dog pose. To do this, come onto the floor on your hands and knees. Lift your knees away from the floor and push your thighs back, pushing down on your heels and straightening your knees. Press into the floor with your hands and feet. Your body should be in an upside down V shape. Hold for as long as you can. Finish by resting on your knees. Repeat.
2. CORRIDOR LUNGES
Targets: Legs, bottom, abs and back
Lift your chest, hold your chin up, and squeeze your abs. Take a big step forward with your left foot. Sink down so that your left leg sits in a straight line over your heel, and your back leg is bent into a right angle with your knee parallel to the floor. Push back into your starting position and repeat on the right leg. Alternate.
3. KITCHEN BICEP CURLS
Targets: Arms, shoulders and back
Hold a packet of 1kg sugar or flour in either hand – if you’ve got weights at home, that’s great! Stand with your feet, hip-width apart, with you arms down by your side and palms face forward. Curl both arms upward so that your hands meet your shoulders. Repeat.
4. CHAIR DIPS
Targets: Arms, chest and back
Sit on the edge of a stable chair with your feet together, flat on the floor. Place your hands on either side of your thighs, holding on to the edge of the chair. Now bend your elbows at a 90degree angle and lower yourself towards the floor. Then, straighten your arms and raise your body back to starting position. Repeat.
5. ANYWHERE BARRE
Targets: Bottom, legs and feet, abs
Stand facing a surface that’s the height of your hips – the sink or a kitchen surface is ideal. Have your feet turned out at a 45degree angle, with your heels together and hands resting on the surface. Stand tall with your abs contracted. Then rise onto the balls of your feet and “plié” by bending your knees over your feet, so that you’re lowered half way down. Straighten your legs and then lower your heels. Repeat.
6. LEG LIFTS
Targets: Abs
Lie on your back on the floor and raise your upper legs until they’re in a straight line above your hips. Bend your knees slightly. Tighten your core and lower your legs slowly, so that your feet are hovering above the floor. Now raise them up again – keep your lower back flat on the floor at all times! Repeat.
7. THE PLANK
Targets: Legs, abs and chest, upper arms
Lie on your stomach, flat on the floor. Lift yourself onto your forearms and onto the balls of your feet. Make sure your elbows are positioned directly under your shoulders. Your body should be straight and tense. Hold for as long as you can.
