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Lockdown got you feeling down? There’s nothing quite like a boost of endorphins to make you feel better.

Grab a yoga mat if you have one - if you don’t, just use a towel - and get sweating with these simple, no equipment needed, exercises.

The best part? You won’t even have to change out of your loungewear for these ones.

Speaking of loungewear… here are the pieces that are keeping us stylish and comfortable:

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This is our laying on the couch outfit - would NOT recommend working out in your slippers.

Enough about fashion - let’s get down to business.

First, let’s start with a gentle warm-up. If you feel comfortable, grab your face mask and go for a quick walk around the block or, if you’d rather stay inside, just jog in place for a few minutes.

Now that you’re warmed up, let’s start getting your heart rate up.

1. Jumping Jacks

This exercise may bring back some not-so-pleasant memories of PE class but this is a simple yet effective move that really gets the blood pumping.

Start with your feet together and your arms by your side and jump, pushing your legs apart and bringing your arms up overhead. Go for 30 reps - we promise you’ll feel alive!

2. Mountain Climbers

Starting in a plank position, arms and feet hip-width apart, bring your right knee towards your chest and bring it back down into your starting plank position. Repeat the same movement on the other side, bringing your left knee towards your chest. Keep repeating this movement, alternating legs, for 30 seconds.

Don’t forget to engage your abs and glutes to stabilize yourself and protect your lower back and remember to keep your head up!  

If this is too challenging, you can do the same exercise but with your hands on a chair or on the edge of the couch, which will get you in an upright plank position. And if this is too easy, just pick up the tempo and eliminate any breaks.

By now, those mountain climbers should have your abs burning! So why stop there? After all, core strength is important to prevent injuries.

3. Bicycle Crunches

Start by laying down on your back, bringing your knees up to a 90-degree angle.

Now, bring your right elbow to your left knee, straightening out your right leg without letting it touch the floor. Take a deep breath and rotate your core to bring your left elbow to your right knee, this time extending your left leg.

This is one rep, try to complete 30; your obliques will be on fire!

Don’t forget to take as many breaks as you need and make sure that there is no space between your lower back and the floor. Remember to keep your shoulders away from your ears to avoid neck pain: this is a core exercise, you shouldn’t feel any pain in your upper body.

4. Plank

As much as we love to hate it, the plank is the ultimate full-body exercise.

You will want to come down to your mat and put your elbows down on the floor, shoulders directly over your elbows. Now tuck your toes under and push yourself up in a straight line, lifting your knees off the mat.

If this is too much for you, you can do this on your knees: again, come down to your forearms and make sure that you engage your abs. Form is very important so don’t be afraid to start here and work your way up to a full plank.

If you’re an aspiring yogini, you can do a Chaturanga plank with your palms flat on the floor, in line with your chest, fingers spread out - your elbows should be over your wrists, pointing back and your upper arms parallel to the floor (as pictured).

Try to hold your plank for 30 seconds - trust us, it’s challenging. The only way we manage to get through it is with some Jimmy Barnes in our ears…

🎶 you’re simply the best, better than all the rest 🎶

5. Glute Bridges

Time to get those buns working! And no, we’re not talking about the loaves of sourdough that are in your oven (we can’t be the only ones that have taken up baking in lockdown…).

Lie down on your mat, hands at your sides and knees bent. Now, you want to try and get your butt off the floor by lifting your hips before slowly lowering down. Try to do 30 reps and, if you like a challenge, hold each bridge for 5 seconds at the top, squeezing your cheeks to really work those muscles.

You shouldn’t feel this in your lower back so make sure that you engage your abs and your glutes before you even try to squeeze and bridge up - no need to get super high, as long as you can feel it in your bum.

You can repeat this circuit as many times as you’d like but don’t forget to slow down and stretch before hitting play on your next Netflix series!

6. Downward Dog

Coming down to your mat, palms on the floor and arms shoulder-width apart, press yourself up into an inverted V with your feet firmly planted on the ground, toes pointed towards the front of the mat and legs spread hip-width apart.

Keeping your spine long and drawing your belly in, you should feel this throughout your body as you try to straighten out your legs and get your heels on the floor. If this doesn’t feel good, bend your knees. Try holding the pose for a few breaths.

7. Cat-Cow Stretch

Coming down to your hands and knees on your mat slowly inhale, lowering your belly and lifting your tailbone, all the while looking up - this is the cow pose. On your next exhale, tuck in your tailbone, draw in your belly button and round up your back, lowering your head, chin towards the chest - this is the cat pose.

Repeat as many times as you need.

There you have it, a simple yet challenging exercise routine to help you work out a sweat in the comfort of your own home!

And we don’t know about you but we ladies at BB are struggling to find the motivation to get off the couch… The thing that has worked for us? Video calling a friend!

We motivate each other to work out and, let’s be honest, it also gives us a good excuse to show off our comfy yet fabulous outfits and have a chat. It’s a win-win if you ask us!

PS. We purposely didn’t include any arm exercises as lifting our wine glasses to our mouths is proving sufficient at this time!

Click on the images below for a downloadable version that you can print out.

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