Exercise at home with Bay Erol

To keep you moving while spending more time inside, Audley Ellerslie’s Personal Trainer, Bay Erol, has some tips for exercising at home.

All you need is a solid chair without wheels, a bottle of water and to wear loose and comfortable clothing.

These are gentle exercises and easy to follow. Make sure you build up slowly without leaving your comfort zone, then gradually, aim to increase your repetitions over time. Even light exercise is beneficial for health and wellbeing.

Sit to stand

Sit on the edge of the chair, feet hip-width apart. Lean slightly forwards. Stand up slowly using your legs, not arms. You might need to use your hands on your knees to make the exercise easier. This exercise works your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too. Not many exercises can claim to recruit so many muscles at the same time!

Mini squats

Stand behind a chair. Rest your hands on the back of the chair for stability and stand with your feet hip-width apart. Slowly bend your knees as far as is comfortable, keeping them facing forwards. Aim to get them over your big toe. Keep your back straight at all times. Gently come up to standing, squeezing (clenching) your buttocks as you do so. Repeat 5-10 times. Squats work your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt.

Back leg raises

This strength training exercise makes your bottom and your lower back stronger. Stand behind a chair. Slowly lift your right leg straight back – don’t bend your knees or point your toes. Hold that position for one second, then gently bring your leg back down. Repeat this 10 to 15 times per leg.

Side leg raise

You’ll need a chair for this exercise to improve balance and strength. Stand behind the chair with your feet slightly apart. Slowly lift your right leg to the side. Keep your back straight, your toe facing forward, and stare straight ahead. Lower your right leg slowly. Repeat this exercise ten to 15 times per leg.

Wall press ups

Stand an arm’s length from the wall. Place your hands flat against the wall at chest level, with your fingers pointing upwards. Slowly bend your arms, keeping your elbows by your side. Aim to close the gap between you and the wall as much as you can. Slowly return to the starting position. This exercise will work your chest, front shoulder, triceps and core muscles.

Marching on the spot

Marching is a great balance exercise. If you need to hold onto something, do this exercise in front of a counter. Standing straight, lift your right knee as high as you can. Lower it, then lift the left leg. Lift and lower your legs 20 times.

Find more exercise tips on Audley Stories plus plenty of general health and wellbeing advice.

Audley teams are launching new activities and interactive events, using digital technologies, to ensure our owners stay connected with their friends, family and each other. Read more about our #togetherathome initiatives.