News, Culture & Society

Fitness trainer shares moves you can do in the bathroom, kitchen and a CAR to tone your entire body

A barre and Pilates instructor has shared the simple exercises you can do while brushing your teeth, standing next to a bed and on a road trip to tone your entire body on social media.

Mother-of-two Andrea Rogers, 49, is the founder of Xtend Barre; a boutique workout class with 24 studios across Australia beloved by former Victoria’s Secret models like Martha Hunt and Rosie Huntington-Whiteley.

The American dancer recently started a TikTok account to share the equipment-free moves that have been sculpting her body during the COVID-19 lockdown. 

 

Mother-of-two Andrea Rogers, 49, is the founder of Xtend Barre, a boutique fitness studio beloved by Victoria’s Secret models


Play Game : Joker388 vietnamwar.net trusted in Indonesia, 24 hours non-stop
The American dancer recently started a TikTok account to share the equipment-free moves that have been sculpting her body around the house during the COVID-19 lockdown

She is based in New York City with her two daughters

The American dancer recently started a TikTok account to share the equipment-free moves that have been sculpting her body around the house during the COVID-19 lockdown

WHILE BRUSHING YOUR TEETH:

Instead of just standing over the basin for two minutes Andrea recommends completing four leg movements to sculpt your glutes and quadriceps.

She starts by standing upright with her feet turned out to do a plie, ensuring her knees ‘track’ over her second and third toe. This small shape sculpts the thighs.

Then she moves onto releves – which keep you in the same position but instead of bending at the knee you stretch onto your toes, building strength in the feet, calves and thighs.

A passe combination follows, which sees you bring a pointed toe up to meet each knee, toning the hips, glutes and thighs.

Finish with lunges which work on the quads, glutes and hamstrings, and repeat twice a day while you’re brushing.

She starts by standing upright with her feet turned out to do a simple plie, ensuring her knees 'track' over her second and third toe

Finish with lunges which work on the quads, glutes and hamstrings, and repeat twice a day while you're brushing

Instead of just standing over the basin for two minutes Andrea recommends completing four leg movements to sculpt your glutes and quadriceps

STANDING NEAR A BED:

If you’ve finished making the bed of a morning Andrea would try using it as a balance for some of her more flexible exercises.

She starts by placing her leg longways on the bed and leaning into it and away to stretch her obliques and inner thighs.

‘Focus on reaching up and then over,’ she said.

Then she will bend her bed leg and face away from the mattress, tucking her pelvis under and letting go to move the hip flexors.

Finally, turn towards the bed and lunge forward, your hands outstretched to the ceiling. 

She starts by placing her leg longways on the bed and leaning into it and away to stretch her obliques and inner thighs

Then she will bend her bed leg and face away from the mattress, tucking her pelvis under and letting go to move the hip flexors

If you’ve finished making the bed of a morning Andrea would try using it as a balance for some of her more flexible exercises

Finally, turn towards the bed and lunge forward, your hands outstretched to the ceiling

Finally, turn towards the bed and lunge forward, your hands outstretched to the ceiling

WHEN YOU’RE IN THE KITCHEN:

The kitchen island can be used for more than just making a meal on, it’s the perfect height to become a balance beam for your workout.

Andrea starts by leaning against it for some tricep push ups (keeping your arms in against your side rather than bending out like a typical push up), before moving onto oblique dips, chair pull ups, chair pulses and parallel thigh plies with your heels high.

If you repeat each exercise for one minute you’ll have a ‘super effective’ five-minute workout.

Andrea starts by leaning against it for some tricep push ups

Getting down into a chair position (pictured) works best if you then 'pulse' the movement up and down while on your heels

If you repeat each exercise for one minute you’ll have a ‘super effective’ five-minute workout

WHEN YOU’RE ON A ROAD TRIP:

Sitting in the car is no excuse to miss your workout for the day, Andrea said.

Start by doing a ‘resisted hip flexion’, which involves lifting your leg up into a bent position and using your hand to push it back down.

Then ab curl by holding the front of the car seat and ‘scooping’ your abs underneath you, engaging your pelvic floor muscles at the same time.

Move onto an a ‘resisted adduction press’ which involves spreading your legs apart and placing your palms against your inner thighs, pushing against them as your try to pull your legs back together.

Start by doing a 'resisted hip flexion', which involves lifting your leg up into a bent position and using your hand to push it back down

And finish by 'fiercely' contracting your glutes and holding them in for five seconds before releasing and trying again

Sitting in the car is no excuse to miss your workout for the day, Andrea said

Andrea's barre classes are world-renowned in Hollywood, with actress Margot Robbie swearing by the low intensity movements to keep her fit while travelling

Andrea’s barre classes are world-renowned in Hollywood, with actress Margot Robbie swearing by the low intensity movements to keep her fit while travelling

Engage your lower abs by performing pelvic curls in your seat, tucking your pelvis under and releasing.

And finish by ‘fiercely’ contracting your glutes and holding them in for five seconds before releasing and trying again. 

Andrea’s barre classes are world-renowned in Hollywood, with actress Margot Robbie swearing by the low intensity movements to keep her fit while travelling.      

Membership at the Australian franchise of Xtend Barre costs $259 a month or $3,108 a year, but new clients can get their first class free.



Read more at DailyMail.co.uk