Get into shape - no effort required

GET INTO SHAPE - NO EFFORT REQUIRED

It’s all too easy to tell yourself you don’t have time to exercise, isn’t it? What with the family, the job and the house to look after, how are you expected to get down the gym as well?

But there’s no need to let your fitness slide just because you’ve got a busy lifestyle - because there are ways you can fit in a fitness regime that will hardly take any time at all.

Here, with the help of fitness expert Laura Williams, we show you some quick and easy exercises which will fit into your daily routine. So no more excuses!

Fat-busting

It’s important to burn the fat and get your heart pumping – and it’s the easiest type of exercise to fit into your daily routine. Here are five ways to include some fat-busting into your day. Aim to do one from the list 3-4 times a week.

1) When you’re walking along, either with or without the buggy, walk slowly for a few minutes, then fast, then slowly again. Repeat for at least 20 minutes to really get a sweat on.

2) Wherever you are during the day, at home or in the office, you can run up some stairs. Run up the stairs as fast as you can and then slowly walk back down. Repeat this 10 times (mind your footing though!)

3) When out shopping, park your car a five minute (brisk) walk away from the shops.

4) Car in dire need of a clean? Don’t pay someone else to do it – get scrubbing yourself while baby sleeps. Thirty minutes washing the car burns a whopping 140 calories!

5) Spend at least 20 minutes running around playing with the children to burn another 150 calories. And it will have the double benefit of tiring them out too!

Build that muscle

OK so carrying your baby around has kept your arm muscles fairly well defined. But what about the rest of you? It’s important to include some resistance training into your routine – after all , muscle burns off energy quicker than fat. It can also help prevent osteoporosis.

Here are four simple moves to work those problem areas:

Chest

Pec flies with tins of beans/bottles of water:
Lie on the floor on your back with your legs bent and feet flat on the floor. Hold a weight in each hand and extend your arms directly above your breastbone. Slowly bring your arms out to the side in an arc, maintaining a slight bend at the elbow - stop just before you get to the floor and you feel a stretch in your chest. Return to your start position and repeat. Do 15-20 repetitions three times a week.

Backs of arms

Tricep dips:
Sit on the edge of a chair or bench and position your hands close to your sides, hands by your sides and gently supporting your weight. Your legs should be bent in front of you with your knees at 90 degrees. Lift your bottom off the chair so that your arms are supporting you and slowly lower your body towards the floor until your elbows reach a 90 degree angle - then push yourself back up to your starting position. Relax your shoulders and try to keep your hips as still as possible (all the work should come from the backs of your arms). If you want to make this harder (!), extend your legs out in front of you – the further away your legs are from the rest of your body, the tougher the exercise. Do 12-15 repetitions twice a week.

Bottom

Flexed-foot bottom squeeze:
Lie face-down on the floor with your arms folded and head resting on your hands. Turn your legs and heels outwards and flex your toes. Breathe in, and as you breathe out, slowly lift your legs about 3-4 inches off the floor and squeeze your bottom as hard as you can. Hold for a count of 10, relax and lower. Repeat 5 times to start off with – gradually increase to 10 repeats and hold for a count of 20. Don’t lift your legs too high – you could hurt your lower back. Do this 4 times a week.

Tummy & Inner Thighs

Curl with cushion squeeze:
Lie on your back on the floor with your legs bent and a cushion sandwiched between your knees. Your arms should be folded behind your head. Breathe in and as you breathe out, slowly lift your head and shoulders off the floor and squeeze the cushion as hard as you can, trying to keep your stomach pulled in tightly so that your back is nearly flat on the floor. Hold for 5 seconds before lowering and repeating. Try for 10 curl ups. Repeat 4 times. Aim to do this 4 times a week.

Check out Laura’s website at www.laurawilliams.co.uk