Here's how to exercise outdoors and stay fit this winter, 'My cold water swims may one day cure dementia, but for now it's the perfect antidote for midlife stress', The science of a good bedtime read – and the books that will help you sleep more soundly. Why this works: “The pistol squat is a great exercise to improve balance, increase flexibility and mobility in the ankle joint and build leg strength,” says Mahal. Continue round the clock face; Laidler recommends a 10-point lunge challenge. Once you reach as low as you can go, push your weight onto the same foot and come back to a standing position. Stand with one leg in front of the other, the length of a lunge and hip width apart. Why this works: “This exercise strengthens your quadriceps and gluteal muscles,” explains Macdonald. Slowly come back down to the starting position and repeat. Why it works: “Mountain climbers are an excellent way to build core strength, cardio endurance and improve agility. Here's how to get active. It is more about the quality than the quantity of reps with this exercise, so aim for 3-5 minutes. Repeat 30 times. Incorporating classic yoga poses, the Hindu push up starts in a downward-facing dog position. Land with your knees slightly bent before you repeat. A standard press up is effective because it “works the muscles of your arms, chest and core,” according to Macdonald. Find out more, The Telegraph values your comments but kindly requests all posts are on topic, constructive and respectful. Why it works: “The press up from the knees is an excellent introductory upper body strength exercise and will help you develop strength in your upper body and stabilise your shoulder girdle,” says personal trainer Scott Laidler. Starting in a regular plank position, with your body straight, lower the hips slightly and lift your leg up. This modification of the lunge is ideal for those looking for a challenge. Repeat on the other side. Dr Maria Van Kerkhove: 'There are no inevitable subsequent peaks or waves of coronavirus', ‘It took 14 years for my GP to take my endometriosis seriously’, Lessons I learnt pulling a wheelie up ‘Everest’, How to prevent the flu: simple tips to protect yourself this winter, 'Doctors said endometriosis was all in my head', Covid's 'collateral damage': how delayed operations have created a health timebomb. We rely on advertising to help fund our award-winning journalism. Similar to an ordinary press up, you want to keep your arms straight and your palms on the ground. Then, jump your feet forwards, so they land by your hands, and jump up.
You can't just spend all that time planted on your butt. Working on single leg work can help you avoid developing a reliance on your naturally stronger side,” says Laidler. Kneeling on your hands and knees, with your head up and your chin tucked in, lift one arm out in front of you and down again. However, instead of going into a plank-like position before you lower yourself, you can bend your knees and keep them on the ground. Standing overhead dumbbell presses Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several … Straighten your back leg and repeat thirty times on both sides. Read our community guidelines in full, The latest offers and discount codes from popular brands on Telegraph Voucher Codes, Mountain climbers are a great exercise to try at home in the new year, How I learnt to love golf, the perfect lockdown sport, How bibliotherapy stopped me from losing the plot over lockdown, My transgender diary: 'I’ve got 40 years of shoes and frocks to catch up on', The challenges of living with a stammer in lockdown.
Keep your body completely straight as you lower yourself towards the wall and then push away from the wall. Why this works: “The single-leg burpee is an extremely challenging exercise that is a direct progression from a traditional burpee, but it will work your core even more and massively demand control and strength from the leg you are putting the weight through.
Then, bend and straighten the knee of the leg that’s on the ground. Why it works: “This exercise works the core muscles of your lower back and tummy, which are essential for a flat tummy and preventing back, hip and pelvic pain,” says Macdonald.
Why it works: “This is great for strengthening the quadriceps muscles at the front of the thigh, which are essential for everyday activities like walking or going up and down stairs,” says Lucy Macdonald, physiotherapist at Octopus Clinic. Starting in a high plank position, take your right knee in towards your chest, as far as you can, and then stretch it back out and repeat with your left knee. If this is easy, you can lift an arm and the opposite leg at the same time. This one requires a kettlebell – one of the most recognisable pieces of gym equipment. First, you start by doing a standard lunge – stepping forward and bending low until both knees are at a 90 degree angle. Stand with your feet shoulder-width apart, then lower into a squat. Why it works:“This variation of the lunge exercise is excellent for helping you develop not just mobility and strength through your lower body, but it also helps you work on and improve your overall level of coordination, helping you to reduce your risk of injury,” says Laidler. Why this works: “This exercise works the calf muscles, quads and glutes muscles,” explains Macdonald. Why it works:“This exercise works your knee and hip muscles,” says Macdonald. But if you’re looking for more of a challenge, you can get into your push up position, then put one of your hands on your back, lowering your whole body with one arm. Why it works: “This trickier variation helps to strengthen the abs and core muscles, improve posture and build upper body strength,” says Mahal. Repeat in both directions. As different regions of Britain undergo new lockdown measures, many of us find ourselves working out from home as a best resort to keeping fit. How it feels to be diagnosed with ADHD as an adult, Steering clear of the gym? We have talked to personal trainers and fitness experts to find home workout techniques that are suited to any level – from the mega healthy to those who consider running to the fridge a form of exercise. Why it works:“This works your arm muscles, which are essential for day-to-day lifting activities, as well as giving you nice toned arms,” says Macdonald. Repeat 30 times. While you can now head out to local gyms and enjoy unlimited bike rides, to stay on the safe side you might want to stay indoors.
Lying on your back, with your feet flat on the floor, lift your bottom up until you have fully extended your hips, and squeeze your glutes when you reach the top. Place your hands on the floor in front of you, shift your weight onto your hands and jump your feet backwards so you fall into a plank-like position. Do this for about two minutes a day – it can easily be incorporated into your daily routine, including when you brush your teeth. Although an intermediate exercise in itself, the burpee is often a major part of very extreme workouts,” says Laidler. Why this works: “The Hindu push up is an advanced press up variation that is more challenging on your upper body strength, but not only that, it's also great for your overall level of flexibility in your spine and will help to increase your joint strength,” Laidler explains. Why it works: “The hip bridge is great for improving mobility in the hips and engaging and strengthening the lower back – a great move for office workers,” says Mahal. Why it works:“This exercise works the core muscles of your back and abdomen, which are important to prevent back, hip and pelvic pain as well as giving you a toned abdomen and waist,” says Macdonald. Next, you step out your leg to the side as you lunge – putting you in a ‘3 o’clock position’. Split your stance with your right leg in front. Stand on one leg, and extend the other leg in front of you. The standard squat is made trickier when you add weights, holding them in your hands either against your chest or on your shoulders. As the name suggests, this exercise requires you to step up and down off a step. Stand facing a step, with your hand hovering over a rail for support, and jump on and off the step. Repeat ten times facing the step and then turn 90 degrees, and jump side on. By Brett Williams, NASM and Ebenezer Samuel, C.S.C.S. Repeat. 30 Home Workouts to Stay Fit When You're Stuck Indoors. The good news is that you can get fit(ter) without leaving your front door, thanks to 'bodyweight' exercises that require no equipment, just judicious use of the sitting room rug. Then, instead of coming up normally, push onto the balls of your feet (using your arms for added momentum) and jump.
Why it works: “The jump squat helps to develop power and strength in the lower body, improves cardio endurance, mobility and balance,” says Mahal. Why it works: “This helps the sensory feedback from your leg to your brain, your body’s positional sense, called proprioception. Then, lift your lunging leg, without it touching the floor in the transition, place it behind you, into a reverse lunge.
As you are facing forwards, this is your ‘12 o’clock’ position. Why this works:“The one arm push up is extremely challenging and helps to balance the body, strengthen the hip muscles, core muscles and of course is a great exercise to build upper body strength,” says Mahal. Your right foot should be flat on the ground, and your left foot should be up on its toes.
Stand on one leg, with your eyes closed (keep your hands hovering over something sturdy in case you need the support). Why do some people carry on testing positive for coronavirus for months on end? Stand about 50cm from the wall and place your hands on the wall in front of you.
Why it works:“It is a great exercise that works your chest, legs, hips, and core, but the biggest benefit is that it's like a sprint on the spot in terms of spiking your heart rate and allowing you to work on your high output fitness levels. From there, you lower your hips until you’re in a plank-like position, then lower them further to the ground and lift your chest and thighs into an upward-facing dog position.
Repeat thirty times, trying not to let your shoulder blades move too much as you go. This exercise is similar to the traditional burpee – the only difference is that one leg is bent and lifted off the floor. We urge you to turn off your ad blocker for The Telegraph website so that you can continue to access our quality content in the future. Starting in a standing position, with your feet shoulder-width apart, lower into a standard squat, keeping your thighs above your knees.
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