blue background, black stick man lifting weights

We’ve all spent too much, eaten a bit too much, drank a bit too much and with the cold weather we’ve not got out of the house as much as we could. We’re all feeling guilty about our self indulgence and wondering how we’re going to lose the weight we’ve gained without breaking the bank.

Here, we have some exercises which you can do in the comfort of your home.

What You’ll Need

Although you’re working out at home, you’ll still need some basic equipment such as comfortable trainers and clothing. This will protect your feet and ensure you can comfortably perform the exercises written. Remember, if you have any health concerns, check with your doctor before you begin a new exercise regime.

Take The Stairs

We don’t just mean instead of taking the lift, take the stairs. There are a number of exercises you can do which not only give you cardiovascular exercise, but work out your legs and abs too.

Here are some exercises you could do:

Simple Steps– Step up on the stair and then step down again, keeping your back straight and shoulders back. Start off slow, getting quicker. As you progress you could even try taking two steps at a time. To really pump it up, watch the below

Run Up– Make sure the stair case is clear and that people in the household are aware you’re exercising. Then run up and down the stairs.

Arms– Your legs aren’t the only thing you can work on using stairs. If you want to get rid of the bingo wings then try stair dips. Sit on the bottom step with your legs stretched out in front of you. Put your arms behind you with your palms facing your back and lift yourself up from the step using your arms alone. A great toner!

Push Ups– You can also use the stairs to complete push ups. From the floor, keep your legs straight, put your arms forward and lean over the stairs, keeping your back straight. This will give you the push up position on the stairs, then complete as many push ups as you can!

Sit Ups– Place your legs on either the bottom step or the step above, making sure your feet are flat on the back of the step and your calves are resting on the step itself. Keep your knees bent, your hands on the back of your head and use your stomach muscles to pull your shoulders up to a sitting position. Don’t use your hands and arms as leverage as you’ll damage your neck.

Remember to stretch to ensure you don’t ache for days afterwards!

Find Alternatives

There’s bound to be bottles of juice kicking around your home which make excellent weights. Use just like you would normal weights and they’re a fraction of the cost! Keep the empty bottles to be used in the future.

Plus, it doesn’t have to be juice bottles- you can use tinned fruit, bags of rice or even your own children- although we really wouldn’t recommend that!

Here’s how to make your own weights.

Get On The Floor!

There are many exercises you can do on your living room floor, with no need for any equipment.
These include:

Sit Ups– Lie on the floor, bringing your knees up and ensuring your feet are flat on the floor and shoulder width apart. Keep your knees bent, your hands on the back of your head and use your stomach muscles to pull your shoulders up to a sitting position. Don’t use your hands and arms as leverage as you’ll damage your neck.

Push Ups– Lie face down on the floor. Lift your bum up, and rest the palms of your hands flat on the floor and keep your arms straight and shoulder width apart. Balance on your toes so you’re supporting your full body weight using your legs and arms. Then bend your arms at the elbow and dip down as far as it’s comfortable. Then raise up again.

Planking– Not the social media craze, this is where you lie face down on the floor. Lift your bum up, and rest the palms of your hands flat on the floor, with your forearms also flat, bending your arms at the elbow. Make sure they’re below your shoulders and shoulder distance apart. Balance on your toes so you’re supporting your full body weight using your stomach, legs and arms. For more information, click here

Squats– Stand straight with your legs shoulder width apart, shoulders back and head held high. Then move into a sitting position as if there was a chair behind you, and hold for a couple of seconds and then stand up straight again. Repeat.

The NHS has more information on exercises you can do at home

Stretches & Warm Ups

Remember that with any workout, you must MUST stretch and warm up and then stretch again afterwards to prevent injury. The NHS has simple stretches you can complete here

Do you have any tips for working out at home? Share them here!!