M celebs '' Turn your home into an exclusive gym''

M celebs '' Turn your home into an exclusive gym''

Face facts: its hard to get motivated when exercising at home because a) there are distractions (50 crunches or easteneders) and b) you're not feeling guilty about a gym fee going to waist. But fret not, we've found ways for your to tone up at home while you go about your everyday routine

Sexscapades

Work it, doing the wild thang. For the best cardiovascular (CV) and toning benefits, get on top, put your feet on the bed and bounce like you're on a space hopper. ( hopefully your bloke wont be similarly round and orange, although after Dale Winton's 'I'm bisexual shocker..) 'This is like doing mini squats which are great for the whole thigh and bum,' says personal trainer Christianne Wolff, who's just whipped Pierce Brosnan into shape for the new Bond film. If your legs aren't up to it, kneel instead, rocking on your knees to work the front of your thighs. Another good positions is him on top, your legs over his shoulders. 'He should provide resistance while you push against his body with your legs' says Christianne. 'Its an excellent workout for the backs of the thighs' Or sit in his lap, facing each other- he sits while your use your arms, legs and pelvis to rock back and forwards. 'You use the same muscles you would on a rowing machine' says Christianne

HOOVER HONING

' If you put on music and push the Hoover forwards and back, twisting your hips at the same time, you'll get a CV workout that'll help burn fat' says Christianne. 'Add lunges as you push the Hoover forwards- change arms after 12 reps- and you'll work your biceps, thighs and bum. 'If you have a hand-held Hoover( the sort you use for the car) get on all fours and push it backwards and forwards across the carpet. it's the same as using an abs roller' says Christianne

BEDTIME BLAST

Give in to your inner child and jump up and down and run on your bed. If you're feeling energetic, ass star jumps. 'It'll give your lungs and heart a good workout and tone your legs' says Christianne. Next, work those muscles as you make the bed. @lift the mattress as you work your way around the bed tucking in the sheet- squat as you do it to tone your thighs and biceps.' she says. Now stuff the duvet into the cover as ineptly as you can so it's all lumpy and half hanging out. ' Grab the corer and shake it hard to get it flat and hold it above your head to work the different muscles in your arms' suggest Christianne.

BATH BLITZ

Once lying in a deep tub, shampoo your hair using your hands. As you work up a lather work your upper abdominal's ( the top three in the six pack) by rocking backwards and forward.' You wont strain your back as the water will support you while increasing the resistance.@ says Christianne. 'As you lie back to rinse the shampoo, do pelvic curls to tone your lower abs. keep your upper body still and with knees bent, tilt your pelvis upwards using your lower stomach muscles so your bum lefts off the bottom. Repeat 15 times.'

BEST HOME EQUIPMENT

Dyna band

These over sized rubber band are great for resistance exercises because unlike weights, they work the muscle on the down as well as up.

Swiss ball

All exercises you do on these will work the inner abs, which are tricky to target with normal-ups. 'These muscles pull everything in and give you a better posture' says Christianne

Skipping rope

If your short on space, a skipping rope is perfect. Its great for fat burning and coordination and will help tone legs too.

Rowing machine

if you invest in one gym machine, make it this one says christianne.@It works the whole body and there's np impact on the joints' Its cheaper than stepper or bike too.

Dumbbells

Always choose free weights over a multi-gym.'Multi-gyms are often wobbly and badly made' says Christianne 'They also work muscles in isolation whish is unnatural and less effective, while free weights use the whole body'

Ten minute tot up

Who says your being lazy hanging around the house?

Here's how many cal's you'll burn in 10 minutes doing your chores.

Brushing teeth 26.5 cals

Cleaning surfaces 66 clas

Cooking dinner 2.6calls

Doing the dishes 24 cals

Dusting 24.5cls

Gardening 50 cals

Ironing 23.5 cals

Laundry 22 clas

Making the bed 23 cals

Mopping 47 cals

Moving furniture 69 clas

Mowing the lawn 49.5 clas

Painting the house 52.5 cals

Scrubbing floors 58 cals

Walking up stairs 94 cals

Washing car 45 cals

( Based on a 9.5st woman)