Tea towels, bands and chairs are excellent exercise aids when you are training at home. Here are few of the favourite tricks used by Svava Sigbertsdottir, founder of The Viking Method and a Bio-Synergy brand ambassador:
Arm Walks With your feet on tea towels, only use your upper body. Engage your core (which essentially means tensing your abs as if bracing to receive a punch in the gut) and keep the plank line throughout the exercise. Drag your body forward and backwards by walking your hands. Watch that you do not drop in the middle and arch your back. Start with 4 forward, 4 backward.
Running On Towels Adopt the plank position, with feet on towels. Make sure your wrists are under your shoulders and your core engaged. Now, run legs into a 90 degrees angle and back out. Do not place weight on the leg as it comes in, and keep the tabletop position throughout. As fast as you can!
Wide Squat Slides Place a towel under one foot. Come into a toes-turned-out position, so your heels are together and you are engaging your glutes with your shoulders back and your torso straight. Now slide the leg out, bend your knees and end in a deep wide squat – your torso should be right in the middle and your weight equal through both legs. Watch that your knees do not come in. From there use your inner thighs and glutes to squeeze back up to the starting position, imagining that you are squeezing a ball between your legs.
Cross Squat Jumps Place the tea towels in a cross on the floor. Squat jump forwards, backwards, to the side, to the other side, and then back again. Throughout, watch that you are squatting properly, taking off in a squat, and always landing in a squat with back straight.
Forwards And Backwards Crawls This is a great exercise for the whole body using any band you have – even a long scarf will do. Take a band, or anything you can crawl under, and place it between two chairs. Start upright, crawl forward under the band and come up. As soon as you hit that standing position, go straight back down (back facing the band) and crawl backwards under it. Repeat. Never come down on your forearms or your knees, bend your arms to get under. Think spider man. Always engage core.
Glute Raises Using A Chair Lie down on your back with the soles of your feet on the chair, knees bent. Engage your glutes and lift your bottom up as high as you can. Slowly bring your bottom back down, just lightly touch the floor without resting on it, and come back up.
Leg swings Using A Chair Straight after the glute raises, while still lying down with bent knees and your soles resting on the chair, bring your bottom up into the high glute position. Keep the sole of one foot on the chair and lift the other leg straight up, off the chair. From there, swing the leg down by the side of the chair and back up, keeping your bottom as high up as possible throughout. Your supporting leg should burn! Repeat with the other leg.
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