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Workout at home
Want to be fitter and stronger? These dynamic exercises target the body’s major muscle groups and can all be done at home - no equipment required!
Squats
Stand with feet hip-width apart, hands by your side. Bending your knees, lower bottom to the ground while raising arms straight in front. Stop when thighs are parallel to the ground and arms level with your shoulders. Push through heels back to the starting position. Complete 8-12 reps.
Inner thigh lift
Lie on your left side with your head rested on your outstretched arm, legs straight. Bend right knee and place right foot on ground over and beside left knee. Slowly lift left leg using inner thigh muscle rather than swinging leg up. Lower leg but don’t touch the ground. Repeat 8-12 times with each leg.
One-legged toe touch
Stand on your left leg. Right leg should be bent up behind. Bend your left knee slightly as you lean forward to touch your left toes with your right hand, then lift yourself back up. Repeat 8-12 times before swapping sides.
Push-ups
Start on your hands and knees with hands slightly wider than shoulder-width apart. Slowly lower your torso to the ground, stopping when your elbows are at 90 degrees. Push back up to the starting position. Repeat 8-12 times.
Arm-leg raises
On hands and knees, lift right arm and left leg in line with your back. Lower to the ground and swap sides. Do 8-12 reps on each side.
Tricep dips
Place hands on a sturdy chair seat behind you. Keep heels flat on the floor, your bottom hanging above the chair. Bend elbows and lower yourself towards the ground. Stop when shoulders are level with your elbows. Raise yourself up and repeat 8-12 times.
Toe crunch
Lie on your back with legs raised at a right angle to the floor. Extend your arms up over your chest. Without moving your legs, lift your chest and shoulders off the floor and try to touch your feet with your hands. Repeat 8-12 times.
Knee drives
Place feet on the ground and hands on a sturdy chair seat in front of you with your spine straight in a push-up position. With arms straight, draw your belly button into your spine and raise one knee towards your chest. Repeat 8-12 times with each leg.
Original article by Tracy Hanify for the Healthy Food Guide. For more great health advice and delicious recipes head to www.healthyfood.co.nz.
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