Stuck at home? Weather rubbish?
Here are 5 simple exercises you can do at home with no special equipment.
Step ups
Find a step, if you are in a bungalow there is normally a step somewhere. Step up and down using alternate legs to lead. If you want to make it more dynamic, reach up with the opposite hand, punching the air as you set up. Aim for 30 seconds and repeat 8x with a break of 15 seconds. Be aware of your posture and try to keep your head up and chest forward.
Balancing
Find a corner or a wall and stand on one leg. Start with your eyes open. When you have got your balance, close your eyes and try to stand for 30 seconds. This is hard you may only manage a few seconds to start with but if you practice you will get better. Swap legs and aim to do this regularly throughout the day, waiting for the kettle to boil or whatever.
Squatting
Take hold of your kitchen countertop, sturdy table or newel post on your stairs and with your knees in line over your feet and your feet facing forwards just squat down. Go as far as you feel comfortable, hold for 2 seconds and come back up squeezing your buttocks/gluteal muscles as you come up. Make sure your knees stay inline with your second toes. Try doing 8-10 or just a couple every time you pass the place you do them!
Bridging
The classic bridge for gluteal muscles – part of your core stabilisers. Lie on the floor, then with your shoulders on the floor and knees bent, squeeze your buttocks together as you push up your hips to make a straight line from your knees to your chest – repeat 10 times.
Stretching your back
After your bridging, grab your knees one in each hand and then pull your knees slowly to your chest – go as far as you need to feel a stretch in your low back. If your hips are a bit tight and you get groin pain then let the knees go outwards towards the shoulders. Hold in stretch and then slowly release. Do not put your legs down between each repetition and aim for 10 nice and slowly. If you don’t have the time, better to do it less slowly than rush them.
If you need more help, advice or suggestions talk to one of our Pilates teachers or Personal Trainers at Walnut Grove studio or Functional Fitness.
