Hi, my name is Kerry Lloyd, and I’m a 57 year old Personal Trainer from West Lancashire. In this article, I share with you a few exercises that can be performed at home, either indoors or outdoors. What’s great about these is that you don’t need any equipment; you can start by using your body weight. Then, as you get stronger, you can add in a little bit of weight, using cans of beans, water bottles etc. 

Start out nice and light initially, with low reps. Then increase your reps over time. Once you get to 15 reps, look at bigger water bottles as weights. 

Thank you, and I hope you enjoy x 

Squats: 

Stand with your feet a little wider than your hip width, with your toes facing the front. Drive your hips back whilst bending at the knees and ankles, pressing your knees slightly open. Whilst doing this, tighten your stomach muscles. This will keep your pelvis and spine stable. 

Alternate Leg Lunges: 

Stand with your feet hip-width apart, keep your back straight, your shoulders back, and your abs tight. Step forward and bend both knees slowly until your back knee is above the floor. Stand back up and repeat the movement. Alternate the legs until the set is complete. Start at 5 reps on each side and build yourself up to 7, 10, etc. 

Crunches: 

Lie on your back, on an exercise mat or carpet. Bend your knees so that your feet are flat on the floor. Position your feet about hip-width apart. Put your arms straight towards your knees and tense your lower back. Slowly lower your back downwards and then bring it forwards. Start with 8 reps and build yourself up to 10, 12 reps x 3 sets.

Shoulder Press: 

This works to strengthen your shoulders and upper back. Stand up straight, tense your stomach and push your arms straight up, controlling the movement. Start with 5/7 reps, rest, and complete up to 3 rounds. 

Alternative Arms Bicep Curls: 

These are good for increasing strength in your upper arms. Begin by standing with your feet hip width apart, holding a bottle of water or a dumbbell. Tense your stomach Muscle. Start with your arms relaxed, palms facing forward. Keep your upper arms stable and shoulders relaxed. Bend at the elbow and lift until the weight (bottle) approaches your shoulders. Start with 5-7 reps for each arm. Keep the movement nice and controlled. Repeat for 2/3 rounds. 

*This article is not intended to give medical or health advice. Before you start any new exercise regime, you should speak to a professional personal trainer about your specific needs or a doctor, where required.