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Get fit at home in 2016

HealthBy Sunday World
Get fit at home in 2016

People tend to fall into two categories: those who go to the gym, and those who don't. But every New Year, without fail, gyms around the world cash in on those of us in the latter category, who eagerly sign up to a membership as we convince ourselves this is the year we WILL get fit. But before you give away your bank details and sign up for a 12-month contract with no way out, consider working out at home first.

Just because you've shunned the gym in the past, it doesn't mean you need to throw in the towel when it comes to exercise all together. So rather than not getting your money's worth with a costly membership you'll soon give up on, take the time to work out in the comfort of your own home. Here are five simple exercises you'll be able to nail.

Star jumps

Star jumps are a great warm-up exercise and really get the blood pumping. Do these for one minute followed directly by a minute of high knee jogging on the spot. Have 60 seconds of rest, then start again. Repeat three times in total.

Sliding split squat

For this you'll need an office chair, so if you don't have one at home attempt the manoeuvre at work (maybe not in front of your colleagues though!) Standing in front of the chair, place the back of one foot on the seat. Keeping the body upright, slide the chair back as you lower into a squat before returning to the start position. Keep your front knee over your ankle, repeating for a minute before changing legs.

Wall squat

Squat against a wall with legs at a right angle. Keep shoulders back and squeeze abs in. Add a weight to your thighs, like a stack of books, to make the move tougher. Hold for a minute. Rest and repeat.


A gym classic that is easy to do anywhere and will tone up your abs in no time. Lying on your stomach put your elbows close to your sides, directly under your shoulders. Place your toes on the floor and lift up to rest on your forearms and toes, so your body forms a plank. Keep your bum down (no sticking in the air!) and engage your abs. Hold for a minute, rest and repeat five times. To make things harder extend an arm at a time, then bring back down until the forearm is on the floor.

Bicycle crunches

Kick up abdominal crunches with added leg movement. Starting in a sit-up position with legs bent at the knees and hands behind the head, pull the left knee towards the chest, with the right elbow trying to touch it. Swap sides and keep going for a minute. Rest and repeat for five sets.

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