If the great British weather is forcing you to stay inside, but you want to jump start your New Year’s health and fitness Resolutions, stop ‘loafing on your sofa’ and try some of Jenny and Wayne´s Circuit Exercises. You would be amazed at what you can do, and like them you can introduce some fun by competing with your partner!

However, a word of warning – you should not do these exercises on a soft or worn out sofa since this will not provide the support you need and may result in injury.

LEG UP LUNGE

This variation of the lunge is designed to work the core, legs and glutes.
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• Place one foot on a higher platform (i.e. the sofa cushion) and the other forward, ensuring that the front knee is in line with you ankle
• Tuck in those abs as you lower the back knee toward the floor
• Focus on maintaining a stable position by using the core before returning to the start position
• As you push up, concentrate on pushing up through the buttock so that you feel the full benefit in the muscles of your quadriceps, glutes and core.

Fit Tip

By raising the back leg, you are causing the abdominals and back extensors to work harder to stabilise the exercisers, therefore creating an increased workload though the legs. It’s a lunge with benefits!

ONE LEG HIP LIFTS

A fantastic exercise for working glutes, hamstrings and lower back.

• Lie on your back on the sofa with your knees bent, and one foot up on the arm rest
and then push up through your heels and lift your hips.
• Hold the hips in the lifted position, and raise one leg, squeezing the buttock at the same time.
• Pull the belly in toward the spine and hold for 5 seconds.
• Lower the leg into the start position and repeat with the other side.

Fit Tip

To make the exercise a little easier, keep both legs in support, raise the hips, and squeeze the glute muscles for 5 seconds before lowering to the start position.

ELEVATED PLANK

The plank is a Pilates based exercise; this isometric or static pose targets the abdominals, shoulders, legs and back extensor muscles

• Place your forearms flat on the sofa cushion, with your palms down and your legs extended straight behind you, pushing through your heels. .
• Concentrate on maintaining a neutral spine position, with a straight line you’re your shoulders down to your heels
• Contract the glute muscles and pull the belly button in towards the spine.

Fit Tip

For Maximum benefits, hold the position as long as is possible while maintaining your form, build up the time held gradually.

THE STRAIGHT ARM CRUNCH

This works the abdominal for gaining the washboard abs so many people desire! But you have to work at it and of course eat the right things!

• Lie on the floor with your feet up on the sofa cushion
• Tuck in he belly button and lift your shoulders and upper torso
• Aim to extend forward so that your elbows are in line with your knees before returning back to the start position
• To help you out, your partner could hold your ankles!

Fit Tip

To make it harder aim to touch your toes whilst trying to disengage your hip flexors (muscles at the top of the leg), which will cause the abdominal muscles to work in isolation...more pain more gain!

TRICEP DIP

This exercise is an old favourite. You can dip almost anywhere! It’s easy to do and specifically targets the tricep muscles at the back of the arms.

• Start by sitting on the sofa, moving your bottom to the front of the sofa cushion
• Place the palm of your hands beside your bottom with you fingers facing forward
• Lift your bottom off the sofa and aim to lower the bottom to the floor to achieve maximum bend in the elbows
• Ensure that you keep your elbows tucked in close to the body
• Keep the bottom close to the sofa

Fit Tip

To make this exercise more challenging, extend the legs out in front of you, but keep the bottom close to the sofa.

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