Yipee! You don’t have to leave your bedroom to do this great workout
It's that time of year again when everyone and their mother start to bring their workout indoors.
Who wants to run around in the cold anyway?!
But that doesn't mean you are limited to the treadmill or yoga mat.
Women's Health have figured out four moves that you can sneak in at home to sculpt your body without trekking in the rain to the gym.
Exercise 1 – Face-down hip external rotation
Lie face-down with your arms folded under your head, and legs extended straight behind you.
Bend your right leg, with your knee pointed out and resting on the floor, and place your foot on the back of your left knee, keeping both hips on the floor (A).
Contract your right glute and lift your right knee a few inches off the floor while trying to keep your hip down, holding for 10 seconds (B).
Relax, and repeat for 15 reps on each leg.
Exercise 2 – Windshield wiper
Bend your knees and lift your legs until your thighs are above your hips (A).
Press your palms onto the floor and lower your legs to the left. Keep your legs together the entire time (B).
Go as far as possible while keeping your right shoulder glued to the floor. Then bring your legs back to centre.
Relax, and repeat 8-12 times on each side.
Exercise 3 – Glute bridge
Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-width apart.
Your toes should point straight in front of you. Place your arms along your sides (A).
Gently press into your feet as you raise your hips up (B). Hold for five to 10 breaths.
Relax, and repeat 12-15 times.
Exercise 4 – Superman
Lie on your stomach and draw your belly button towards your spine to tighten your abs.
Keep your legs straight, arms stretched out over your head, and palms facing each other (A).
Raise your arms and legs, push your hips into the floor and engage your back muscles (B).
Hold for five to 10 seconds, then slowly lower to the floor.
Relax, and repeat 12 times.
