Exercises to kick-start the New Year with a New You

‘A New Year and a new you’ – is a resolution shared by many with the start of the New Year. January 1 is not necessarily the pivotal day, but having an active first week of the year can really get you off to a cracking start.

We have a simple yet effective workout which will help you stick to your New Year resolution. This workout won’t give you a six-pack in five minutes or turn your buns to steel, but it may just give you the positive start to the year you need.

 

Pushups

The pushup is one of the most important exercises that a newcomer to fitness can do, but it can be difficult for many people. It’s a great all-encompassing exercise that hits not only your arms and chest but also gets a burn going in your core. Here’s how to do it:

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arm’s length.

Next, lower yourself downward until your chest almost touches the floor as you inhale.

Now breathe out and press your upper body back up to the starting position while squeezing your chest.

Do three sets of 10.

 

Plank

The plank is a balance and core conditioning exercise. You can get rock hard abs with this deceptively simple exercise. Here’s how to pull it off:

Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms.

Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.

Hold the position for as long as you can. Your goal should be to hold it for two minutes.

 

Crunches

Crunches chiefly serve to tone, define and strengthen the abdominal or core muscles. They can be performed anywhere with no equipment needed and can be performed by people of all abilities. Here’s how to do it:

Lie on your back on the floor.

Bend your knees.

Cross your arms in front of your chest.

Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak.

Ease back down slowly as you inhale.

Do three sets of 10.

 

Squats

Squats are one of the most effective exercises you can do. It’s very important, however, that you do them just right to maximize effectiveness and prevent injury. Here’s how to master it:

Stand with your head facing forward and your chest held up and out.

Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.

Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.

Lower down so your thighs are parallel to the floor, with your knees over your ankles. Press your weight back into your heels.

Keep your body tight, and push through your heels to bring yourself back to the starting position.

Do three sets of 10.

 

Side Lunge

Side lunges allow you to work your hips, glutes and thighs a bit differently than traditional squats and lunges while still targeting the major muscles of the lower body. Here’s how to do it:

Stand with your feet and knees together.

Take a large step with your right foot to the right side and lunge toward the floor.

Make sure your right knee does not extend past your toes and keep your left leg relatively straight.

Push off through your right foot to return to the start to complete one.

Do three sets of 10 on each side.