When exercising, always make sure:
- You have enough space around and there are no hazards.
- You do a warm-up to raise your heart rate and stretch your muscles to avoid injury.
- You go at your own pace.
- If you have ever been advised not to exercise, then consult your GP first before trying something new.
This year we have put together a fun video of us doing 12 Days of Christmas Exercises. In case you fancy joining in with us and want to try doing these exercises, check out the video to view the techniques in action, but here’s how to do them correctly and safely:
Jumping Burpee
- Start in a squatted position, feet shoulder-width apart and place your hands on the floor. Kick or step your legs back into a plank position. Jump or step your legs forward to return to a squat position, then push upwards into a full standing jump reaching your arms straight up in the air.
Side Leg Raises
- Lie on your side on the floor or bed. Use the arm closest to the floor to support you. Keep your legs straight with one foot onto of the other. Point your toes forward. Lift your top heel up directly towards the ceiling in a slow control movement, then bring it back down.
Push Ups
- Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs (for an easier version stay on your knees rather than a straight-legged plank). Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.
Forward Lunges
- Start standing with your legs hip-width apart. Take a large step forward and lower yourself until your front leg and back leg are both at nearly a 90-degree angle. Then, push into your front heel and foot to raise back up to a standing position.
Bicep Curls
- Hold something weighted with both hands facing up so the wrists, elbows, and shoulders are in a straight line about shoulder-width apart. Lift the weight/s toward the shoulders while bending the elbows and keeping them next to the middle of the body. Slowly lower the weight to return to the starting position.
Jumping Squats
- Stand with your feet shoulder-width apart and knees slightly bent. Slightly bend your knees bringing your bum down towards the floor and keeping your chest up. Push your weight through your feet in a quick motion powering yourself into the air with a jump. As you begin to come back down from the air, start to bend your knees so you return into the squatted position safely.
Stair Step-ups
- Begin by standing, facing the stairs. Step one foot up to the second stair. Drive through that heel to lift your opposite foot up off the floor, also placing it on the stair. Step back to the floor with the same foot you just lifted.
Reverse Lunges
- Start by standing with your legs hip-width apart. Take a large step backwards and lower yourself until your front leg and back leg are both at nearly a 90-degree angle. Then, push into your back toes and foot to raise back up to a standing position.
Basic Crunches
- Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest, behind your head or straight out in front of you. Contract your abs and inhale, lifting yourself slightly off the ground. Then lower yourself back down slowly.
Jumping Jacks
- Begin by standing with your legs straight and your arms to your sides. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching. Jump again, lowering your arms and bringing your legs together. Return to your starting position.
Deadlifts
- Start with a weighted bar, broom or two individual dumbbells in your hands. Stand hip-width apart and squat down with the broom almost as if you were going to lift it from the floor. Keep the broom close to your shins with your toes underneath the broom. Keeping your feet flat on the floor push our weight through your heels powering you’re your legs into a straight position ending up standing upright, whilst bringing the broom directly upwards over your knees keeping your arms straight.
Arm Dips
- Place your hands behind you onto a chair, so that your fingers face forward. Extend your legs and start bending your elbows. Lower your body until your arms are at a 90-degree angle. Lift your body back up until your arms are straight.
