We asked Lindsay Holden, PT, Nutritionist, and co-founder of PHIIT London Ltd., to provide some exercises and stretches that can be done in your living room, and some while sitting, helping you to add a little bit exercise into your life.
Please note: before starting any exercise, consult your treating doctor.
Start seated, and without using your hands for assistance push your weight evenly through your feet and stand up while squeezing your glutes. Slowly, and with control, return to a seated position and repeat. To make this exercise more challenging you can try standing on one leg.
Incline press ups
Adapt to your ability by varying the height of your press up. Start at the beginning by performing a press up with your hands on a wall, then progress lower to a kitchen worktop. Keep working your way down until you have the strength to have your hands on the floor.
Either holding onto a chair or with your hands on your hips, step one leg forward as you raise the heel on the back foot. Bend both knees as you lower the back knee to the floor and raise it back up again. Repeat 10 times on this leg, then do the same on the other side.
Seated Glute Stretch
Cross one foot over one knee and apply some pressure to the crossed leg at the knee. You should feel a stretch up the side of your leg and through your glute. Slightly leaning forward at the hip can help deepen the stretch. Hold for 10-15 seconds then repeat on the other side.
Incline glute bridge
Lie on you back with your feet resting on the chair. With your hands by your side, squeeze your glutes and raise your hips up off the floor slowly. Slowly and with control lower the hips. Repeat this several times. To progress further, try lifting with only one leg on the chair and one leg in the air.
Lindsay Holden is a Nutritionist (MSc.), Personal Trainer and co-founder of PHIIT studios.