Top 6 exercises to incorporate into your everyday routine

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When it comes to getting in shape, most of us often struggle to find the time to fit in a workout in between our working and social lives. However, there are some exercises that can easily be done around the house. In honour of World Health Day taking place on 7 April, Personal Training Manager Chrissi Delapperall reveals her top six exericses designed to take no more than 15-20 minutes.

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There are plenty of exercises you can do at home to stay in shape

Tricep dips

Tricep dips will make you look at your sofa or armchair in a totally new light, as they make the perfect equipment for tricep dips. Sit on the edge of the seat, with hands resting either sides of your hips, with your fingers forward. Lift up your body and shuffle your feet away from the sofa. Bend your elbows while gently lowering your hips towards the floor, hold for two seconds and raise your body up again. Try and do three sets of fifteen reps.

Push ups

Use your sofa to perfect the art of the push up. Put your hands on the seat and feet on the floor, as this can make push ups easier. Once you feel you have mastered the move, you can make it harder by putting your hands on the floor. Make sure to always keep your back straight, and don't let your hips sag. Try to do three sets of ten reps.

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Include at least 15-20 minutes of exercise into your daily routine for best results

Bicep curls

You can use any kitchen equipment for bicep curls – tin cans, bottles, or even a saucepan! Just whatever feels right for you. Stand with your legs shoulder-width apart and hold your chosen weight by your side with your palm facing away from you. Bend your arm at the elbow and bring the weight up to your shoulder. For best results try and do three sets of fifteen reps.

Squats

Squats are brilliant as they work your bum, legs and core. Stand with feet shoulder-width apart and slowly bend your knees, lowering your body. Squat down as low as you can, keeping your head and chest high and shoulders relaxed. Hold for a second and then straighten legs to stand up. Try to do three sets of fifteen reps.

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Make sure to warm up properly before you start exercising

Stomach crunches

Stomach crunches on your mattress will force your abs to work harder to stabilise yourself. Lie on your back, bend your knees and put your hands behind your head. Use your abs, NOT your neck muscles, to life your torso off the bed, and release. Try to do three sets of ten reps.

Star jumps

Start the day with star jumps – these work a LOT of muscles including quadriceps, hamstrings, gluts, abs, biceps, tricpets and obliques. Stand with feet shoulder-width apart, bend your knees into a squat position and jump vertically as high as you can. While jumping, extend legs and arms out to your sides, into a star shape. Land with arms by your sides and knees bent. Try to do three sets of fifteen reps.

For more information head to virginactive.co.uk

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