Shape up at home


If you haven't got time to hit the gym after a long day at work there are some fast ways to tone up from the comfort of your own home. Or, if you really have no time after leaving the office, find an empty room in your place of employment and get stuck into some work outs!

Here are the easiest and quickest ways to get in tip top shape.


You'll have a bum like Kim Kardashian but au natural if you start doing some squats. Just find enough room to bend your knees into an imaginary seated position, ensuring your legs are almost at a right angle. Hold your position for a few seconds, then slowly lift your buttocks up. Not only will it strengthen your bottom, but it will also tone your thighs and make them look fab in a mini dress or skirt during a night out.

Or, if you can't leave your desk and have plans after work, try doing squats in your office chair. Stand with your feet slightly wider apart than your toes.

"Push your hips back to shift your body weight on your heels instead of your toes. Lean forward 45 degrees as you lower your hips to knee level. Keep your abs tight and rib cage high. Wiggle your toes - your weight should be on your heels. Keep your knees above your ankles. Squeeze your butt to stand," strength trainer Mike Ryan has advised recently.

Comfy crunches

Another good move that can be done while working at your desk. However, swap your chair for a stability ball to get the most out of your sitting down. Simply get comfortable and you'll already feel your stomach toning as you balance your posture and coordination. You needn't sit on it all day - just an hour will do at first to build your way up. We bet your co-workers will be jealous of your workout methods.


Don't neglect your arms when toning up your physique. Weights are a great and easy way to get rock-hard muscles rather than chicken-wings. Find the right heaviness for you and simply fit in around five minutes each morning and evening of stretching and lifting with them. You won't want to put these in your bag for work, so make sure you don't forget about them while they sit in your room.


If it's a nice day out make the most of it - avoid that 10 minute bus journey and take a stroll instead. You won't even feel yourself working out, but your legs will get toned the more you opt to walk rather than use other means of travelling. A quick run in the morning or evening is another free, easy way to tone up. It could be a 20 minute jog or 10 minute sprint (with plenty of warm ups) - both are just as effective.


The most obvious way of doing a lunge is easy: bring one leg forward as if you were taking a long stride step, keeping your back straight as you do so. Slowly squat down, with your back leg resting forward and both knees bending. Push up on the heel of your front foot to get back into your normal standing position and make sure you swap legs throughout sets. Again, about ten of these a day will give great results and they're easy to cram in wherever or whenever you have the time.

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