Even with the UK Lockdown 2.0 now easing up a little, winter evenings are upon us and many of us still wish to tone up and get fit will feel more comfortable doing so in their homes.
Between flatmates and family members, small flats and keeping downstairs neighbours happy, finding the time and place to work out can be tricky. Eastnine (fitness app) trainer, Belle Hutt shares her top three no-noise, space-saving exercises.
Space-saving workouts for small flats
With the UK entering new restrictions and the winter evenings upon us, many looking to tone up and get fit will feel more comfortable doing so in their homes.
Between flatmates and family members, small flats and keeping downstairs neighbours happy, finding the time and place to work out can be tricky. Eastnine trainer Belle Hutt shares her top three no-noise, space-saving exercises.
Upper Body & Arms
Equipment : 4kg dumbbells/ wine bottles/ baked beans tins
- Reverse Flies
Bend forward at the hips, keeping your back straight until your torso is almost parallel to the floor. Holding your dumbbells, your arms should be in line with your shoulders. Bend your arms slightly, then lift both arms out to the side until they are in line with your body, keeping the arms bent, then return back to the starting position. Repeat 12 times.
- Push Up & Commandos
Starting in a high plank, lower yourself to the floor by bending your elbows. Keeping your hips in line with your shoulders and your core engaged, push back up to a high plank. Now lower yourself by carefully going down to low plank one arm at a time, keeping your hips square, inline with your shoulders. From low plank, one hand at a time push yourself back up to high plank. Repeat 12 times.
- Weighted Jabs
Stand with one foot slightly in front of the other with a hip-width stance. Bring the dumbbells up to your chin, extending one arm out at time engaging your core. Repeat 24 times.
- Body Weight Tricep Dips
Sit on the floor with your knees bent, hands behind you on the mat and fingertips facing forward. Lift your hips off the floor and dip down by bending your elbows, then push back up to straight arms. Repeat 12 times.
- Bicep Curl & Lateral Lift
Using your dumbbells, have your hands down by your side, with control bend your elbows to bring the dumbbells up towards your shoulders, once fully bent at the elbows, release back down. Now lift both arms out to the side with straight arms, engaging your core and slightly bending at the knees at all times. Repeat 12 times.
Repeat the sequence three times.
Do each exercise for 30 seconds, then take 10 seconds rest
- Wide Mountain Climbers
Starting in a high plank position, bring your left knee in towards the outside of your left elbow, as you return to plank position by taking your left leg back start to bring your right knee into the outside of your right elbow and repeat.
- Jack Knifes
Laying on your back, tilt your pelvis towards you with your hands above your head. With control bring your legs up to the sky while simultaneously bringing both hands towards your feet, before lowering both arms and legs back down to the floor. Repeat.
- Sit-up punches
Lay on the floor with your hands by your chin, fists closed. Keep your feet on the floor and sit up bringing your chest towards your knees. When you are sat up, perform two punches – one to the left and one to the right. Repeat.
- Leg Lowers
Laying on your back, tilt your pelvis towards you with your hands down by your side. Bring both legs up to the sky, keeping your legs straight and your core engaged. Once the legs have reached the top and your hips at a right angle, lower the legs back down, making sure your lower back stays on the mat. Repeat.
- High Plank Three-Point Knee Tuck
Starting in high plank, tuck one knee in to tap your left elbow, then your right, then back to your left then return back to plank. Repeat on the other side.
Repeat the sequence four times.
Equipment – fabric resistance band
- Crab Walks
Position the band just above your knees. Start in a squat position with your hands out in front of you. Step your left leg out to the side followed by stepping your right leg in the same direction. Make sure you keep your heels on the floor, your back straight and your knees above your ankles. Do three steps to your left, three steps to your right. Repeat 14 times.
- Fire Hydrants
Start on your hands and knees with the band above your knees. Without arching your back or moving your upper body, lift your left knee up and out to the side, keeping the knee bent at all times. Once you have reached your highest point, return the knee back to centre. Repeat 14 times before moving onto the other side.
Laying on your left side prop yourself up on your left elbow, with the band around your thighs. Bend both legs together. Keeping your right leg firmly on the floor and your feet together, lift your left knee away from your right knee, opening up your hips while keeping the rest of your body totally still and engaged. Go with control, repeat 14 times before moving onto the other side.
- Wide Donkey Kicks
Start on your hands and knees with the band around your thighs. Lift your left foot to the sky, keeping your leg bent. When you reach your highest point, tuck the knee to the left elbow, bringing it wide. Repeat 14 times on each side then switch to the right leg.
- Sumo Squats
Position the band around your thighs and put your feet wider than your hips, toes facing out to the diagonal. Relax your shoulders, keep your back straight and engage your core. Slowly lower down by bending your knees, resisting your band by keeping your knees in line with your ankle at all times. When your knees reach a 90-degree angle, engage your glutes to return back to standing. Keep the knees soft at all times. Repeat 14 times.
Repeat the sequence four times.
Eastnine is a fitness app that gives you a team of experts to help you navigate the challenges of staying physically and mentally fit.
Featuring experienced personal trainers, wellbeing professionals, world-class athletes and even Olympians, your team provide a variety of effective workouts, guidance and advice designed to support you to become fitter, healthier and more confident.
The app is currently offering a free trial to new users.