Workout for busy mums

These fab exercises by Chrissi Delapperal, Virgin Active’s personal training manager and mother of one, can be done around the house and are designed to take no more than 15-20 mins a day. No excuse not to workout then…

Six exercises to be done in the home

1.     Tricep dip

These will make you look at your sofa in a totally new light as it is the perfect apparatus for tricep dips. Sit on the edge of the seat, with hands resting either side of your hips, fingers forward. Lift up your body and shuffle your feet away from the sofa. Now bend your elbows, gently lowering your hips towards the floor, hold for two seconds, and raise body up again. Try to do three sets of fifteen reps.

2.     Push up

Use your sofa to perfect the art of the push up. Start with incline pushups, with your hands on the seat and feet on the floor. This makes pushups easier and is a great way to get used to this type of exercise. Once you feel you have mastered the move, you can graduate to decline pushups with your feet on the seat and hands on the floor. Be careful to keep your back straight, and don’t let your hips sag. Try to do three sets of ten reps.

3.     Bicep curls

You can grab any piece of kitchen equipment to do some quick and easy bicep curls. Use a tin can, bottle or saucepan – whatever feels the right weight for you and stand with legs shoulder-width apart and hold your chosen weight by your side with your palm facing away from you. Bend your arm at the elbow and bring the weight up to your shoulder. Try to do three sets of fifteen reps.

4.     Squats

Squats are a brilliant exercise to master as they work your bum, legs and core. Stand with feet shoulder-width apart and slowly bend your knees, lowering your body. Squat down as low as you can, keeping your head and chest high and shoulders relaxed. Hold for a second and then straighten legs to stand up. Try to do three lets of fifteen reps.

5.     Stomach crunches

Try doing  stomach crunches on your mattress as this will actually force those abs to work harder as you stabilise yourself. Lying on your back, bend your knees and put your hands behind your head. Use your abs (NOT your neck muscles) to lift your torso off the bed, and release. Try to do three sets of ten reps.

6.     Star jumps

Jump out of bed and start your day with some star jumps.  This childhood throwback will not only put a smile on your face, it will also work A LOT of muscles, including your quadriceps, hamstrings, gluts, abs, biceps, triceps, and obliques. Standing with feet shoulder-width apart, bend your knees into a squat position and jump vertically as high as you can. While jumping, extend legs and arms out to your sides, into a star shape. Land with arms by your sides and knees bent. Try to do three sets of fifteen reps.



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