With gyms closed again and Covid cases reaching worrying heights, we're not left with many options when it comes to exercising.
But if you don't fancy a walk in the freezing cold or have been told to self-isolate indoors, there are some simple exercises you can do in the safety of your own home.
We spoke to Ben Walker, personal trainer and owner of Anywhere Fitness and Get Up Dublin for his top tips.
"If you're new to fitness or went heavy on the New Year's celebrations, then it's a great idea to start the year with challenging exercises that are more manageable and risk free from injury," he said.
"Most fitness equipment has climbed in price due to demand. Even light equipment that's cheap and affordable is now getting tough to locate during lockdown restrictions!
"However, exercise mats are still easy to find and low in cost. If self-isolating in a shared house or small living space, mats are ideal as they are easy to pack, carry, and put away in a cupboard.
"They also prove to be the most efficient piece of equipment when performing dynamic workouts in a confined space. You can work them at any angle in your living room, back garden, or even your kitchen. Today we are going to run through 5 mat exercises that will help build your overall strength and stamina, getting you leaner and fitter for the new year."
1) Mountain Climber
Mountain Climbers are one of the best exercises when it comes to high intensity interval training. Lifting your legs back and forth while in a high plank position, this drill is elite for targeting your abs, legs, and burning an enormous amount of calories. Time yourself and start small. Every week, try and perform the exercise for longer and increase the intensity.
How to do it
- On the mat, start in a push up position with your hands placed directly below your shoulders.
- Make sure that your feet are situated beside each other and behind the mat.
- In one smooth motion, pump your legs towards your chest while keeping your back straight.
- Alternate this movement from left to right for the duration of the exercise.
2) Non Impact Burpee
This is a very effective exercise for beginners and seasoned athletes. It's highly functional as it targets your entire body and promotes flexibility. It works everything - shoulders, arms, hips, abs and legs! Transitioning from the mat to standing position, it keeps the heart rate elevated and great for weight loss. As it's only stepping and no jumping is involved, the workout is very safe and avoids the risk of injury. If you're new to fitness, it's a good idea to practice this variation before tackling your standard burpee!
How to do it
- Start by standing near the front of the mat. Squat to the floor and place both hands shoulder width apart on its surface.
- Step back with your right foot first followed by your left foot.
- When in a high plank position, repeat the same movement by stepping forward with your right foot first followed by your left foot.
- Drive through your heels to stand up straight and raise your arms above your head.
3) Fire Hydrant
Looking to add shape to your glutes? The fire hydrant is an excellent exercise for isolating and strengthening the gluteus maximus. Apart from toning up your buttocks, this drill also works the abdominals when performed correctly. It's important to train the glutes on a regular basis. The muscle group is responsible for initiating hip and thigh movements.
How to do it
- Start on all fours on your hands and knees. Place your hands directly below your shoulders and knees below your hips. Tighten your core, keep your torso straight and look towards the floor.
- Starting on the left side, lift your left leg upwards and away from your body at a 45 degree angle. Keep your knee positioned in a right angle (90 degrees). Try to lift until your leg is aligned with the hips.
- Slowly lower your leg back to the starting position. Perform for several repetitions.
4) Plank
The plank is the king of core exercises. It primarily strengthens your abs and lower back. It also develops supporting muscles in your back such as your rhomboids and your traps. Targeting muscles in your upper and lower body, the plank is great for developing posture. Test your endurance and burn a serious amount of calories by holding your position for as long as possible!
How to do it
- Starting on your hands and toes, come down into a forearm plank by placing your elbows on the mat directly below your shoulders.
- Make sure your lower back is straight and aligned with the rest of your body. Your feet should be hip width apart.
- Drive your elbows into the floor, brace your core, and keep your hips square. Squeeze your quads, glutes, and core to keep a straight position throughout the workout.
- Time yourself to see how long you can hold the plank.
5) Push Up Planks
Want to build core and chest strength at the same time? Push Up Planks are a great way to add definition to the front of your body. This exercise is great for getting your pecs, triceps, abs and obliques. They will also put your cardio levels to the test as your transition from a high plank to a forearm plank position. Test yourself by performing as many repetitions as you can on your left and right side. Record your stats and keep building your strength week by week.
How to do it
- Start in a push up position on your hands and toes.
- Transition into a forearm plank by placing your left elbow beneath your left shoulder first. Perform the exact same movement on the right side directly after.
- Holding the forearm plank position for a split second, transition back to the starting position by placing your left hand beneath your shoulder. Again, repeat the same movement on the right hand side.
- Repeat the movement for several repetitions
