6 Great Exercises To Try At Home

There’s no denying that exercise is good for us and improves not just our physical health but also our mental health. It’s great if you can get to the gym but there may be times when this isn’t possible but that’s not an excuse. There are countless exercises which can be done at home. Here are 6 easy examples:

Forearm plank - try 30 - 60 seconds as a beginner

Strengthens the core, abs, chest, shoulders, neck and back, glutes, arms and legs.

1. Lie on your front, with feet less than hip-width apart and toes touching the floor.
2. Press your forearm onto the floor. 
3. Ensure your shoulders are directly over your elbows, hands extended forwards.
4. Lift your body off the floor taking your weight between your forearms and your toes.
5. Keep your body in a straight line and squeeze your abdominal muscles.  Don’t allow your body to sag in the middle.
6. Keep your head neutral to avoid neck strain.

Reverse Lunge - try 2 or 3 sets of 8-10 reps on each leg

Strengthens the core, hamstrings, quads and glutes - (puts less stress on the joints than the forward lunge).

1. Stand with your feet shoulder width apart.
2. Step backwards allowing both knees to bend to at least 90 degrees (don’t let your knee tough the floor).
3. Keep chest up.
4. Drive through the ball of the back foot and the heel of the lead leg so that you are back in the standing position.
5. Repeat steps 1-3 either on the same leg or switch to the other leg.

Dumbbell Rows - try 3 sets of 10 reps using no more than 4kgs in each hand as a beginner.

Strengthens the upper and lower back, shoulders, biceps, and hips whilst improving core stability.

1. Stand with your feet hip width apart.
2. Hinge at your hips and bend forward so that your back is at a 45 degree angle to the ground.
3. Roll your shoulders back and let your arms hang down.
4. Engage your back and your chest.
5. Bend your elbows and bring the weight straight up towards your chest - be sure to engage your lats.
6. Return to starting position and repeat.

Glute Raise - try 2-3 sets of 15-20 reps

Strengthens the glutes, hamstrings, abs and lower back

1. Lie on the floor on your back.
2. Feet flat on the floor, shoulder width apart.
3. Rotate hips back so that your lower back touches the ground.
4. Squeeze your glues and raise up towards the ceiling.
5. Pause for a moment then return down to the floor maintaining your pelvic tilt.
6. Repeat. 

Crunches - try 2-3 sets of 8-10 reps

Strengthens the side oblique muscles and core

1. Lie on the floor on your back.
2. Feet flat on the floor with knees together or hip distance apart (whichever you find most comfortable)
3. Put your thumbs behind your ears allowing your finger tips to support your head.
4. Keeping elbows nice and wide lift your chest up slowly then release down. Exhale as you lift, inhale as you lower.
5. Repeat.

Standing Overhead Dumbbell Press - try 3 sets of 12 reps using no more than 4kgs in each hand as a beginner

Strengthens the shoulders, upper chest, triceps and traps

1. Pick up your weights and stand with legs shoulder width apart.
2. Raise the weights to head height so that your arms are parallel to the floor.
3. Engage your core and raise your arms until they are fully extended above your head.
4. Hold for a moment then lower your arms to the starting position.
5. Repeat.