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Fit mum-of-four Sophie Guidolin reveals the at home exercises you should be doing

Fit mum-of-four, 30, reveals the home exercises you should be doing every week – and the ULTIMATE glute workout she follows for a toned bum

  • Personal trainer Sophie Guidolin, 30, owns a workout guide called The Bod
  • She is passionate about health and believes you don’t need a gym to be fit
  • So in a recent blog post the mother-of-four revealed four home exercises to try
  • She also outlined her favourite glute workout for when you want to target it 

An Australian personal trainer has revealed the four exercises you should be doing at home to maintain your physique and the glute workout she swears by for a targeted burn.

Sophie Guidolin, who has an online fitness guide called The Bod, believes exercise should be accessible to all – not just those that can afford a gym membership.

So she has shared four easy moves that promise to tone every inch of your body that require no equipment and very little time either.

 

Sophie Guidolin, who owns an online fitness guide called The Bod, believes exercise should be accessible to all – not just those that can afford a gym membership

Is nutrition or exercise more important? 

Nutrition controls your body fat, weight training controls your muscle size and shape.

Want to lose weight? Look at your food closely. Want to change your shape? Weight train. Want to increase your fitness? Spike your heart rate. 

‘Although home workouts may be limiting in terms of access to certain equipment – a well put together home program can still provide you with effective and long lasting results,’ she wrote on her blog. 

Her first choice would always be the humble push up which is a ‘killer movement’ for the upper body.

Sophie argues that it targets the chest, shoulders, triceps, core and serratus anterior in your ribs and is therefore worth your time at home.

Her first choice would always be the humble push up which is a 'killer movement' for the upper body

Sophie argues that it targets the chest, shoulders, triceps, core and serratus anterior in your ribs and is therefore worth your time at home

‘Although home workouts may be limiting in terms of access to certain equipment – a well put together home program can still provide you with effective and long lasting results,’ she wrote on her blog

'A strengthened core will not only assist you in executing other exercises with better technique, but also assist you in day-to-day activities,' she said

‘A strengthened core will not only assist you in executing other exercises with better technique, but also assist you in day-to-day activities,’ she said

What is Sophie’s ultimate glute workout?

1. Hip Thrust AMRAP – 1 set

2. Pause Squat – 10 reps x 3 sets at 50-60%

3. Weighted Step-Ups – 8 reps per leg x 3 sets

4. Body weight Step-Ups – 8 reps per leg x 3 sets

5. Frog Pumps – 20 reps x 3 sets

6. Body weight Finishers – 4 sets in total

Next she would opt for a forearm plank and encourages her clients to squeeze their core and glutes to stay still, as these will be the main muscle groups working.

‘A strengthened core will not only assist you in executing other exercises with better technique, but also assist you in day-to-day activities,’ she said.

For the lower body Sophie loves her squats, whether they be weighted or the focus is simply on staying low and engaging the glutes.

'A strengthened core will not only assist you in executing other exercises with better technique, but also assist you in day-to-day activities,' she said

For the lower body Sophie loves her squats, whether they be weighted or the focus is simply on staying low and engaging the glutes

Next she would opt for a forearm plank and encourages her clients to squeeze their core and glutes to stay still, as these will be the main muscle groups working

To combine some of these exercises into a routine Sophie came up with a booty-burning workout that can be done both at home or at the gym with a squat rack (pictured with her family)

 To combine some of these exercises into a routine Sophie came up with a booty-burning workout that can be done both at home or at the gym with a squat rack (pictured with her family)

What exercises should you be doing at home?

1. PUSH-UPS

2. PLANKS

3. SQUATS

4. HIP THRUSTS  

This exercise will help strengthen your quads, hamstrings and calves, assisting in muscle building all over the body. 

Finally, hip thrusts isolate the glutes to help build the back muscles, lengthen the spine and tone the derriere.

To combine some of these exercises into a routine Sophie came up with a booty-burning workout that can be done both at home or at the gym with a squat rack.

She recommends warming up with hip thrusts, before performing pulse squats, step ups, frog pumps and body weight ‘finishers’ like a single leg glute bridge and banded clamshells.

Read more at DailyMail.co.uk


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