Simple toning exercises to carry out at home

Being unable to make it to the gym doesn't mean your workout needs to suffer. Try these simple toning exercises out at home to help strengthen your muscles. No gym equipment needed!

Computer desk chair rollout (4 sets / 8 reps)

• Position yourself into a half press up position with your knees on the ground and each of your hands positioned on the chair’s legs (has to be a computer desk chair)
• Slowly roll the chair forward, while keeping your body in a straight position from your head to your shoulders, to your hips and down to your knees
• After a pause at the stretched position, slowly pull yourself back into the starting position while engaging your core throughout the whole movement

Sofa glute bridges (4 sets / 15 reps)

• Lay down on your sofa with your back firmly pressed into the cushions
• Make sure your body is closer to one end of the sofa and place your feet on the arms of the sofa
• Place your hands either side of you and brace your core muscles throughout the whole movement
• Next raise your hips away from the sofa as high as you can and when you reach the top pause for a couple seconds while squeezing your glutes together
• Slowly bring yourself down back to your starting position and repeat.

 Staircase triceps dips (3 sets / 15 reps)

• Start by sitting on the third step of your staircase
• Place your hands either side of you with your palms down and fingers over the edge of the step
• Slide your bottom off the side of the step with your hands supporting you
• Slowly lower your body so that your elbows bend at a 90 degree angle and then push back up so your arms are straightened
• Use your legs for support, but not to help you push during the exercise
• Engage your core throughout the workout
• To make the workout harder extend your legs all the way out in front of you on your heels
• To make the workout easier place your legs closer to your body bent at a 90 degree angle

Bath tub squats (4 sets / 15 reps)

• Stand up facing your bath tub and place your hands on the edge
• Engage your core and sit yourself back into a squat position using the bath tub to assist you
• Keep your back straight while bending your hips and knees into 90 degree angle
• Make sure your knees do not travel past your toes and push yourself back up to your starting position using your thighs

Rise and shine flutter kicks (4 sets / 20-30 seconds)

• This is an exercise you can perform from your bed soon as you wake up.
• Lie on your back with your hands placed underneath your hips and your palms facing down
• Bring both feet up into the air with your toes pointing forward
• Keep both feet as straight as possible while engaging your core muscles throughout
• Lower your right leg towards the bed without actually touching down, bring your right leg back up to the start position and then repeat on your left leg