3 quick exercises you can do at home to stay strong and active

Glute Bridge

A glute bridge is a simple move to tone your lower body without using any weights and the perfect way to work muscles that can become weak from too much sitting during the day.  

• Start by lying on your back arms down by your sides.  Bend your knees and plant your feet on the floor.   
• Brace your core, lift your hips off the ground squeezing your glutes until your knees, hips and shoulder form a straight line. 
• Hold for three seconds and lower back down.   

Start by doing 10 glute bridges and repeat 3 times. This exercise is perfect for people who are unable to do squats due to hip or knee pain.     

Push-Ups

A push-up is suitable for people of all ages and is a very versatile chest exercise that also works your shoulders, back, arms and core.    

• Start with a beginner push up by standing in front of your couch, place hands shoulder width apart and place on the couch while walking your feet back.  The lower the surface, the harder push-ups will be.   
• Tighten your core and lower your chest towards the floor until your arms are parallel to the floor, keeping your body straight.   
• Then push off the couch and extend your arms to return to the starting point.

Start by doing 5 push-ups and repeat 3 times.  Work your way up to 3 sets of 10 push-ups.  Once you’ve mastered this, you are ready to ditch the couch for standard floor push-ups.  

Beginner Plank

A plank not only works your abdominal muscles, burns tummy fat, and improves posture, it also strengthens your back, glutes and arms.    

• Bend your elbows 90 degrees and rest your weight on your forearms.
• Keep your body straight and pelvis tucked in to avoid your butt from lifting. 
• Remember to keep your head relaxed and concentrate on your breathing.   

Start by holding for 10 seconds and repeat three times.  Work up to 3 x 30 second planks.  Once you have mastered the forearm plank, try a straight arm plank for a more difficult challenge.  Increase the time of your plank as you become stronger. 

If you intend to take any action or inaction based on this information, it is recommended that you obtain your own professional advice based on your specific circumstances.