There’s no need to keep trying to hide those wobbly bits anymore. Here are some quick and effective exercises to tone your body.
1. Press up – (works chest and backs of arms) – 4 minutes
Lie face down with hands shoulder-width apart, feet together. Extend arms, then bend your elbows, lowering your chest, until they reach 90 degrees. Push up to starting position without arching your back. Aim to do 5–10 full push-ups. Rest and repeat.
2. Lying double leg raise – (works waist, hips and thighs) – 5 minutes
Lie on your side with legs straight and toes pointed. Brace yourself by pulling your stomach in, then lift both legs a few centimetres off the ground before slowly lowering. Do 20 reps, rest and repeat, before switching sides.
3. Pulsing lunge – (works bum and thighs) – 3 minutes
Take a long step backwards, keeping your feet shoulder-width apart. Slowly lower body to the floor, keeping your torso still and straight. Stop when both knees reach 90-degree angles and pulse (do micro moves up and down) for 4–5 counts. Push back up to your starting position and repeat. Do 15 lunges on each leg.
4. Half boat pose – (works thighs and lower part of tum) – 3 minutes
Sit down, bring your legs off the floor and bend your knees. Extend your arms out, in line with your shoulders — your body should form a ‘V’ shape between stomach and thighs. Keep your stomach tightly pulled in, hold for 15 secs, then relax down. Repeat five times.
5. Waist cruncher – (works waist muscles) – 3 minutes
Lie on your back with right leg remaining on the floor and left leg crossed over right leg, above the knee. Lift your head and shoulders off the floor and, keeping elbows out to the side, twist your torso to the left, bringing your right elbow to meet your left knee. Do 15 reps on each side and do 2 sets.
6. Bottom toner – (works buttocks) – 5 minutes
Position yourself on all fours, then extend your left leg behind you at hip height — squeeze your buttocks as you do this. Pull your leg back in towards your chest and repeat. Do 20 reps on each side, twice.
7. Pendulum – (works tops of thighs and tummy) – 3 minutes
Lie on your back and extend legs straight up above you. Lower legs to the floor in a clockwise circular movement and, as you return to the start position, switch direction to anti-clockwise. Don’t let your back arch and keep hips and buttocks on the ground. Aim for 10 circles, rest and repeat.
These 7 exercises will take you less than 30 minutes – perfect for the morning or evening. And best of all you don’t need any equipment.