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Simple Legs, Bums & Tums Exercises!

Simple Legs, Bums & Tums Exercises!

We know how busy new mums are, but we also know how important a mum's health is, so we’ve put together a quick and simple circuit for you to build strength and help tone your legs, bums and tums!

All of the following exercises can be performed at home; you only need a chair, the floor and 10 minutes out of your busy day to start your journey towards a fitter and healthier body. Perform these moves with minimal rest between each (30 - 45 seconds) and repeat for a total of 3 circuits.

1. Chair Dips
Sit on the edge of a sturdy chair, with hands next to hips. Slide your bottom off the edge and
bend elbows to 90 degrees. Be sure to keep your back close to the chair, then push back up.
Do 10 to 12 repetitions.

chair dips

2. Pushups
Get down on all fours, knees together. Walk hands out and lift feet; move hands slightly wider
than chest. Head, neck, back and butt should be in alignment. Keeping your abs tight, bend
elbows and lower chest toward the floor. Press back up. Do 10 to 12 repetitions.

push ups

3. Standing Hip Extension
Stand with feet hip-distance apart. Shift weight to right foot, and extend left leg behind; lift
and lower left foot, squeezing your bum. Use a chair for balance. Do 12 to 15 repetitions, then switch

hip extension

4. Step-Ups
Place entire right foot on a stair or a sturdy platform, and step up with left leg following. Step
down with left leg, reaching back about 12 inches; follow with right. Do 12 times, keeping
chest lifted, then switch sides and repeat. As you get stronger, try this move with weights.

step ups

5. Chair Squats
Stand in front of chair, feet hip-distance apart, toes forward. Lean chest slightly forward. Bend
knees, tap (don't sit!) bottom on chair, then stand up. Keep your weight in your heels and keep
knees over toes. Do 10 to 12 repetitions.

chair squats

6. Sit Ups
Lay down with your knees bent and your feet placed flat on the ground. Tighten your
abdominal muscles, draw your belly button in to your spine and slowly sit up. Bring your head
up first, then your shoulders, keeping your feet on the ground. Hold the position for a second
then slowly lay back down. This counts as one sit-up.

sit ups

Don't forget... Always check with your doctor and a fitness professional before starting any new exercise regime.

This blog was contributed by Jack Nyman Fitness Instructor at Fitness4Less Sutton and the exercises modelled by Hannah Fon, Fitness4Less Sutton Member.

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