Avoiding the gym?  Well with our lives so busy its not always easy or convenient to pop out to the gym.
To do these easy exercises all you need is a wall and a mat and you can easily do them at your leisure in the comfort of your own home.

Try these:

Knee Press: (tones butt, fronts and backs of thighs)

 

 

 

Lie on your back, butt against wall, knees bent, and feet planted 3 to 4 feet up wall. Peel lower and mid back off floor and cross left ankle over right knee. Squeeze butt and front of thigh to press left knee toward wall. Do 20 pulses, then lower body and repeat on opposite side.

MAKE IT HARDER
As you press knee, engage abs to lift and lower hips a couple of inches with each rep.

MAKE IT EASIER
Do the move with feet and back on floor

Toe Reaches: (tones abs)

 

 

 

 

Return to Windshield Wipers starting position, hands on belly. Keeping abs tight and chin tucked slightly toward chest, lift head, shoulders, and upper back, reaching right hand toward left foot. Lower and repeat reaching left hand to right foot. Continue to alternate until you’ve completed all reps.
MAKE IT HARDER
Stack feet, left heel against right toes. Reach right hand to left side of feet, then left hand to right side. Do the full number of reps on each side.
MAKE IT EASIER
Lift only head and shoulders off floor as you reach toward knees.

Wall Bridge: (tones back, butt)

 

 

 

 

Lie on back with butt against wall, arms at sides, knees bent, and feet planted 3 to 4 feet up wall. Exhale and peel lower and mid back off floor, keeping shoulder blades down, so body forms a nearly straight line from chest to knees. Hold for a deep inhale, then exhale and slowly roll back down.
MAKE IT HARDER
Cross right ankle over left knee so only left foot is on wall, then roll up, pause, and lower. Do the full number of reps, then switch feet.
MAKE IT EASIER
Don’t use the wall. Keep feet flat on floor as you lift into a bridge; pause and slowly lower.

Wall Scissor: (tones butt, backs of thighs)

 

 

 

 

From Toe Reaches start position, bend knees to plant feet on wall. Peel back off floor, keeping shoulder blades down, and step feet up wall so body forms a diagonal line from feet to chest. Bend elbows and support lower back with hands; keep shoulder blades, upper arms, and head on floor. Lower left leg toward… head as far as you can, keeping both legs straight and abs tight. Return to wall and lower right leg. Continue to alternate until you’ve completed all reps.
MAKE IT HARDER
As you lower leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to wall. Repeat with opposite leg.
MAKE IT EASIER
Scoot body 3 to 6 inches away from wall so wall supports more weight.

Windshield Wipers: (tones inner and outer thighs)

 

 

 

 

From Wall Bridge starting position, extend legs straight up against wall so body forms an L. Inhale and slowly lower left leg down wall like a clock arm toward 9 o’clock; exhale and return to start. Repeat with right leg, sweeping toward 3 o’clock. Continue to alternate legs until you’ve completed all reps.
MAKE IT HARDER
Wrap an exercise band around left foot and hold both ends beside opposite hip for added resistance as you sweep left foot down wall. Do all reps, then switch legs and repeat.
MAKE IT EASIER
Move 3 to 6 inches away from wall so torso and legs form a wider angle.

Exercise on its own will not benefit you like it will if you do a well balanced eating plan, like the TLC-Program.
To book a FREE ASSESSMENT go to our website:  
www.tlcforwellbeing.com