{"id":9265,"date":"2019-07-01T07:56:57","date_gmt":"2019-06-30T23:56:57","guid":{"rendered":"https:\/\/www.hometeamns.sg\/frontline-tmp\/?p=9265"},"modified":"2019-08-01T17:20:25","modified_gmt":"2019-08-01T09:20:25","slug":"fitness-moves-to-do-at-home","status":"publish","type":"post","link":"https:\/\/www.hometeamns.sg\/frontline\/fitness-moves-to-do-at-home\/","title":{"rendered":"Six ways to help you shed the pounds and get fitter right at home"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text]<\/p>\n

6 fitness moves to do at home – Too lazy or broke to hit the gym? The good news is this fat-blasting and endurance-boosting circuit can be done in the comfort of your home.
\n<\/em><\/strong><\/h4>\n

[\/vc_column_text][vc_column_text]TEXT: ALYWIN CHEW<\/span>
\nILLUSTRATION: ERNEST NG \/ Istock<\/span>[\/vc_column_text][vc_column_text]Fitness trainer Mark Ng tells Frontline how these workouts \u2013 easily done at home \u2013 can help fulfil your IPPT Gold aspirations. For each exercise, perform as many repetitions as fast as you can for 30 seconds. Take a 30-second break between each exercise. Do five sets of this circuit. For exercises with dumbbells, don\u2019t fret if you\u2019re not equipped. You can easily improvise with a plastic milk container with a handle and fill it up with water.[\/vc_column_text][vc_custom_heading text=”1. Jump Rope
\n” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]Not much needs to be said about this simple yet highly effective fat-burning exercise – studies have found that skipping can burn up to 20 calories a minute! Skip as quickly as you can for 30 seconds and be sure not to swing your arms too excessively.<\/p>\n

Mark\u2019s tips: \u201cThis helps to build cardio-vascular endurance for your 2.4 km run. The faster you skip, the more you will benefit from this exercise. If skipping is too easy, switch to performing double-unders \u2013 letting the rope pass under your feet twice each time you jump.\u201d<\/em>[\/vc_column_text][vc_custom_heading text=”2. One-legged Deadlift & Hop ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_row_inner][vc_column_inner width=”1\/2″][vc_single_image image=”9303″ img_size=”full” alignment=”center”][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]1) From a standing position, lean forward on one leg and extend the other backwards till your chest is parallel to the ground.<\/p>\n

2) Spread your arms out beside you to maintain balance.<\/p>\n

3) Swing free leg back to the standing position, and perform a hop using the other leg.<\/p>\n

4) Do this for 30 seconds before switching to the other leg.<\/p>\n

Mark\u2019s tips: \u201cThis exercise builds strength in your legs and develops core endurance.\u201d[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_custom_heading text=”3. Plank Jacks” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=”1\/2″][vc_column_text]1) Adopt a plank position.<\/p>\n

2) Thrust your legs towards the sides, as if performing a jumping jack, as quickly as you can while keeping your core steady. Be sure not to raise your buttocks towards the ceiling.<\/p>\n

Mark\u2019s tips: \u201cThis exercise helps in developing core strength for your sit-ups. Keep your core steady by bracing it and ensure that your back is flat.\u201d[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_single_image image=”9304″ img_size=”full” alignment=”center”][\/vc_column_inner][\/vc_row_inner][vc_text_separator title=”Other Workout Tips:” color=”orange”][box_2 query_per_page=”1″ query_manual_ids=”8850″ meta_category=”” meta_date=”” meta_views=”” meta_author=”” meta_comment=”” load_more_btn=””][vc_row_inner][vc_column_inner][vc_separator color=”orange”][vc_custom_heading text=”4. Squat and Curl to Press ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”9305″ img_size=”full” alignment=”center”][\/vc_column][vc_column width=”1\/2″][vc_column_text]1) Hold a dumbbell in each hand, arms by the side, and perform a squat. Keep your back straight and knees in line with your feet.<\/p>\n

2) After returning to a stand, curl the dumbbells to chest level, keeping your elbows close to your body.<\/p>\n

3) Press the dumbbells overhead, extending your arms.<\/p>\n

Mark\u2019s tips: \u201cThis workout builds muscle endurance in your legs. It also helps with push-ups.\u201d[\/vc_column_text][\/vc_column][vc_column][vc_custom_heading text=”5. Kick back and Step Back ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_column_text]1) Hold dumbbells close to your chest with your elbows tucked inward.<\/p>\n

2) Lean forward slightly as you bend your knees till they are in line with your toes.<\/p>\n

3) As you kick your left leg back, extend your arms backwards so that they are parallel to your leg.<\/p>\n

4) Bring your legs and arms back to the starting position. Perform the same for your right leg.<\/p>\n

Mark\u2019s tips: \u201cThis gets your heart rate up and helps develop muscle endurance in your triceps.\u201d[\/vc_column_text][\/vc_column][vc_column width=”1\/2″][vc_single_image image=”9306″ img_size=”full” alignment=”center”][\/vc_column][vc_column][vc_custom_heading text=”6. Weighted Flutter Kick ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”9307″ img_size=”full” alignment=”center”][\/vc_column][vc_column width=”1\/2″][vc_column_text]1) Lie on the floor and hold one dumbbell to your chest.<\/p>\n

2) Lift your shoulders as you hoist the dumbbell above you. 3 Lift your legs and perform flutter kicks for 30 seconds.<\/p>\n

Mark\u2019s tips: \u201cThis is great for developing core strength and endurance in your arms. When you kick, drive your lower back into the ground and keep your feet as close to the ground as possible.\u201d[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=”Other articles you might like:” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][box_1 query_per_page=”2″ query_manual_ids=”8686,4719″ meta_category=”” meta_date=”” meta_views=”” meta_author=”” meta_comment=”” load_more_btn=””][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column][vc_column_text] 6 fitness moves to do at home – Too lazy or broke to hit the gym? The good news is this fat-blasting and endurance-boosting circuit can be done in the comfort of your home.<\/p>\n","protected":false},"author":29,"featured_media":9309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[19],"tags":[],"class_list":["post-9265","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shape-up"],"acf":[],"yoast_head":"\nSix ways to help you shed the pounds and get fitter right at home<\/title>\n<meta name=\"description\" content=\"Get fit in the comfort of your home! Yes, no need to head to the gym. 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