Banish your bingo wings with personal trainer Laurel Alper’s easy exercises. Don’t worry if you haven’t got a gym near you as you can do these simple steps in the comfort of your own home, so no excuses!
Leaning Wall Press-Up’s
A great warm-up exercise that will work your upper and lower body, strengthening and toning your chest, shoulders and calves.
- Start by facing the wall with your palms resting against the wall at shoulder height.
- Walk backwards until your arms are straight (elbows slightly soft, don’t lockout joints).
- Now widen your palms to just wider than shoulder distance apart
- Inhale, bend your elbows and bring your face close to the wall (think, forehead, nose, chin to keep correct head position).
- Exhale and then push back, keeping palms on the wall until you back to the start position
Biceps (front of arms)
This is a different type of exercise called Isometric (static), this involves holding weight as opposed to lifting weight up and down. It’s great for working the front of your arms for strengthening and toning.
- Place your hands under a kitchen or dining room table with your palms facing upwards (ensuring table is secure and stable).
- You will need to bend your knees, plant your feet firmly on the floor and engage your core muscles.
- Inhale, and then exhale as you push up with your hands (bending at elbows) toward your shoulders and you feel the strain in the front of your arms.
- Don’t hold your breath, keep breathing!
- Hold each contraction for 5-10 seconds.
Triceps (back of the arms)
This exercise is a great way to strengthen and tone the back of your arm muscles (those that lift shopping bags will understand this feeling)!
- Place a chair or bench against a wall for support and sit on edge of the seat.
- Grip seat of the chair/bench near to your thighs, ensuring your fingers face forward and bend arms.
- Take a step forward, so your feet are flat on the floor and your arms are bent holding you up.
- Keep your back straight and close to the seat without actually touching it.
- Inhale then exhale as you straighten your arms, keeping your elbows close to your body.
- Don’t let your hips swing forward or use your hips to help push you up.
Shoulder (Military) Press
Have you got any tins of baked beans in the cupboard? Forgot about making beans on toast for the kids, use them to strengthen and tone your shoulders.
- First, get your baked bean tins (or any tin) or bags of sugar/flour.
- Sit on a bench or chair with a tin in each hand and engage your core muscles.
- Bend elbows and bring tin to shoulder height for start position
- Exhale and straighten your arms overhead (keep elbows soft at end point).
- Inhale and return to start position.
Repeat these exercises 10 times for your first set, progressing to 3 sets of 10 reps and then 3 sets of 12 when you feel ready.
Remember to consult your doctor before you start a new regime. If you’re starting a new exercise make sure to ask expert advice to avoid injury and get the best moves for your needs. Also, ensure you drink plenty of water throughout the exercise.
Laurel Alper is a Personal Trainer, Pilates Instructor and Ante/Post Natal Specialist Trainer. Visit LaurelAlper.co.uk for more information.