Home workouts gentle on the joints to get rid of the belly fat
Swimming pools at leisure centres and gyms are now closed to the public. With the weather becoming bitterly cold,here are the best workouts to complete at home during this winter lockdown to help beat the dangerous belly fat.
Chartered Physiotherapist Sammy Margo exclusively shares her expertise with on effective home workouts. Don't worry about specialised equipment, all you need is your body.
In order to get rid of visceral fat, the most effective method is to "keep moving", thus exercise is the key to lose the harmful belly fat.
One of the most effective ways to start a home workout is to "warm up" to "increase blood flow", says Margo. This helps to "fire up muscles and tendons" and "minimises the risk of injury".
"A warm-up should focus on aerobic activity," she reveals.
For people who have sore joints, such as those with arthritis, pick a combination of these four options for your five-minute warm up:
Circle "Keeping arms straight, raise them forward and rotate them all the way behind, in a big circular movement," Margo describes. "Repeat five arm circles forward, and five arm circles back." Skip This involves outing out "the motions" of skipping with a rope, meaning you don't need to buy one. "If you have problems with aches and arthritic pain, use the Deep Heat Muscle Massage Roll-on Lotion," suggest Margo. For people who are more able bodied, and want to add in more motion into their warm up, you can add in "modified jumping jacks" or " half squats". Physiotherapist Margo shares her expertise (Image: Sammy Margo)
The workout "The key here is to work to the point where you’re getting out of breath, but can still, just, speak," reveals Margo. "At first you may only be able to do a few minutes at a time, but if you make exercise a daily habit, you’ll soon build up your strength and fitness." In regards to arthritis sufferers, Margo compares stiff joints to "rusty hinges". "If you try to do too much too quickly, you could damage the ‘hinge’," she explains
"But by working them a little and often you will be able to get things going."
Upper must "Stand at least a foot from a wall and place your hands on a wall, at shoulder height," Margo says. "Keeping your heels on the ground and your back straight, lean in towards the wall and then press back with your arms." Biceps and Deltoid
For strengthening activities, one might presume you need to invest in dumbbells, but "a couple of cans of baked beans" can work just as well. "With a can of beans or bottle of water in each hand," Margo explains, you can perform bicep curls - and don't forget to squeeze your muscles when your hand reaches your shoulder height.
And gently lift the beans out to the side Squats and Lunges Last (but not least), Margo recommends the "lunge". "Standing tall, gaze forward, back straight, take your left leg forward, bending the knee. "Drop the right knee to the ground as you do so. Then rotate your torso to the right and turn your head to look over your right shoulder. "Hold for two to three seconds, then release, and come back up to standing. Aim for four to five lunge rotations on each side." If you'd like more exercises recommended by Margo, please comment below saying so - Margo has many to share with Daily Express readers. Margo performs a wall push-up (Image: Sammy Margo)
Cool down "While muscles are still warm, gentle stretches will help release any build-up of lactic acid and increase flexibility," shares Margo. "Over time, regular stretching will increase strength, mobility and balance. If you have any joint pain associated with arthritis or old injuries which flare up with exercise, massage the area with Deep Freeze Pain Relief Glide-on Gel or Deep Freeze Pain Relief Cold Gel. "It’s a great way to relieve any discomfort and damp down inflammation."
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By CHANEL GEORGINA for the Daily Express
Images by Sammy Margo