Worldwide icon-chevron-right Europe icon-chevron-right United Kingdom icon-chevron-right England icon-chevron-right London icon-chevron-right Five endorphin-pumping exercises you can do in your flat

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Photograph: Shutterstock
Photograph: Shutterstock

Five endorphin-pumping exercises you can do in your flat

A personal trainer explains how to work up a sweat from your living room when going to the gym is off the cards

By Kate Solomon
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Want a simple at-home work out that won't involve squinting at an exercise video on your phone screen? Russ Harris from bougie London gym six3nine is here to help. Here's his guide to getting fit inside. 

'If you’re not exercising already, this is a really good time to start - it’ll add structure to your day and make you feel more in control when you’re stuck inside. Make the purpose of your session that both body and mind feel good after – not so you can say ‘I’ve burnt as many calories as possible’ or ‘I can’t walk’. Use your whole body rather than just favouring one muscle group and break your workout into a warm-up, main section and a cool down. Not just to be safe but to be efficient and so that you enjoy the sesh.' 

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Here's how to keep fit while indoors

Lower body: squats, squats and more squats

'People struggle with squats in the gym but they’re easy to support at home – just put your hand against a wall and you won’t wobble as much. Anyone can do squats if they’re supported: they’re a very good exercise to do.'

Lower body: a big butt workout

'If you’re spending a lot of time in front of your computer screen at home, keeping your glutes (aka your bum) active will help with posture – glute bridges are so easy to perform.

'With your upper back resting on anything – a chair or sofa, perhaps – have your feet out in front of you on the floor, hip-width apart. Sit your hips down into the gap, then squeeze your bum and lift your hips up so your knees, hips and shoulders are aligned in a tabletop position and the middle of your body is suspended in mid-air. Lower down and lift up.'

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Core: the dreaded plank

'Planks are a classic and there are so many ways to vary it by manipulating the position of the body. Try a ‘Superman plank’ – start in a classic plank with your hands directly under your shoulders, then walk them out in front of you – the further forward your hands are, the more difficult it is. Walk them out as far as you can and then back in again.' 

Core: socks on for a slidey plank

'If you have a wooden floor, pop some socks on and hit your plank position - shoulders stacked over hands, spine straight. Slide your right foot up in a sweeping semicircle toward your shoulder as far as you can without bending your knee, then slide your right leg back. Repeat ten times, then switch legs.'

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Upper body: press-up power-up

'Use this time to nail your press-ups. The higher the angle of your body, the less weight is pressing down through your arms, so if you’re struggling, find a way to elevate the top half of your body. Put your hands on a chair or sofa – most people will find an angle they can press up from, it’s just a question of lowering the upper body gradually. After a few days, try the knees-down press up; the next step after that is a full press-up, but if that feels too much, lower in full press-up position then bring your knees down to come up; it’s a hybrid of the two, and it’ll be motivating to see that element of progress.'

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