The winter is seldom kind to our bodies. Most days we sit under a blanket, eating comfort food, too scared to stick our noses out the door into the cold. But the birds are singing, the air is getting warmer and spring is here. So, maybe it’s time for you to put a new spring into your exercise routine.

The couch potato workout

There is nothing like an ad break during your favourite show to interrupt the moment, but you probably quickly get up and get a snack. While beating that enemy, you’re gaining another: calories!

Why not use the ad breaks as an opportunity to get some exercise.

Do some push-ups to strengthen your chest, sit-ups to target your abs and squats to tone your thighs and glutes.

After a 1-hour episode, you would have worked out four times. Check your TV guide to schedule your next workout.

Work on those triceps

7-time Mr Olympia, Arnold Schwarzenegger, is known for having some of the most defined triceps. How did he do it? He didn’t use any fancy equipment – just an elevated, flat surface such as a chair for tricep dips

The great part about this exercise is that you can use almost any raised, flat and sturdy surface in your home.

• Put your hands on the edge of the seat, with your arms straight. Make sure your elbows are going straight back when you flex your arm.
• Put your feet just less than shoulder-width apart and make sure your bum is in front of the seat. Lower yourself until your elbows are parallel to the floor and repeat.

Remember: Your triceps take up two-thirds of your arm (the bicep is one-third.) Toned triceps will give you defined arms.

Uncover your 6-pack

Domestic travel is possible again and for some, this will mean going to the beach. The winter may have left you a little out of shape. Don’t despair, it’s time to blast your core and it’s easier than you think.

Lying down leg-raises is a simple exercise that will target your lower abdominal muscles, the final two pieces to create that toned 6-pack. These are the most difficult to get – so don’t give up.

• Lie down flat on your back and keep your legs straight along the ground.
• Lift them slightly off the ground and hold this position for 30 seconds.
• Very important, keep your stomach tense as you’re doing this.
• You can put your hands underneath your bottom for support.

Advanced move: Lift your legs a bit higher off the ground and lift your head off the floor as well. Keep your head steady.

Another great move is the plank.

• Get on your knees, lean forward and rest on your forearms so that they are parallel to the ground.
• While resting on your forearms, move your legs back, resting on the balls of your feet (the starting position of a push-up).
• Keep your back straight, tense your stomach and hold (keep yourself as straight as a stick).


• While performing the plank, take in a deep breath.
• Blow all of the air out and tense up your stomach as if you were trying to make your abs touch your spine.
• Hold for as long as possible.

A strong core will help you with the correct posture.