Exercises To Do At Home
Try these 5 exercises at home to get you into shape...
Struggling to stay in shape without spending a fortune on gym membership fees? Check out these five easy home exercises courtesy of Protein World to ensure you're still keeping fit and healthy at home.
Squats – Full body exercise that works the lower body
Stand hip width apart, slowly bend the knees and push the hips back to lower your bum towards the ground. Maintain a neutral spine, and your chest and shoulders back. Squat down until your hip joint is lower than your knees (parallel to the ground). Breathe out, keep everything tight and drive back up to a standing position. Be sure to push your knees outwards throughout the squat and don’t let them turn in towards your centre.
Tricep Dips – Helps to tone the backs of the upper arms
Sit on your bum with feet flat on the floor, knees bent. Position your hands shoulder width apart with fingertips pointing towards your toes. Straighten your arms to push your bum up off the floor and up towards the ceiling. Slowly bend your elbows to lower your body towards the floor, and repeat without allowing your bum to touch the floor. To make this move harder, place your hands on a chair or bench behind you, so that you have to lift more body weight.
Lying Oblique reach – Extremely effective for strengthening the oblique muscles to help support the torso and back
Lie on the floor with your feet flat, knees bent and head and shoulders raised. Alternate stretching from left to right aiming to touch your right toe with your right hand and then left toe with left hand.
Backwards Lunge – A great lower body exercise to help tone the legs
Stand with feet hip distance apart. Take a big step backwards with one leg and lower the hips down towards the ground. Your front leg (thigh) should be parallel to the ground, with your back knee at a 90 degree angle with your heel lifted. Keep your back straight, shoulders back and abs tight, bring your back leg to the starting position and repeat on the alternative leg.
Plank – a simple exercise that is extremely effective at building core strength
Lie on your stomach placing your hands flat directly under the shoulders (shoulder width apart). Push up so that your arms are straight and toes are planted into the floor. Your body should be parallel to the floor in a straight line, with a flat back. Hold for as long as you can.
There's nothing better than devouring a post workout brunch to start the afternoon with a burst of energy, and now that view's being supported by nutritionists, doctors and researchers across the world.
So with that said, our incentive to get up on a weekend to workout is to grab your friend or your partner, get that workout in, embrace the endorphins and motivate yourself knowing you'll soon be enjoying a delicious brunch! After working out it is important to refuel your body with carbohydrates and protein to restore your energy and build muscle. Just be mindful on the amount you are eating and don’t over do it!
It can be hard to find the motivation but we all know that any activity that contributes to overall fitness can boost wellbeing and mood. Here are our top post-workout hotspots to enjoy around Essex.