With uncertainty over lockdown and health being more important than ever, living room fitness, home workouts and social media-led exercises are becoming increasingly more popular.
Yet not everybody has a sprawling space to double up as a workout studio or mounds of high-tech equipment, so Femail have asked top trainer Ciara Madden – also known as Ciara London – what her best tips are to stay toned at home.
Ciara, who has trained the likes of Maya Jama and Demi Rose, has revealed how you can gain your ‘Quarantine Body’ even in the smallest spaces, with her series of savvy exercises ensuring everybody gets a chance to workout hard from home.
Having designed a series of simple yet effective exercises to get stuck into at home while using just a chair – Ciara has a solution for all.
Femail have asked top trainer Ciara Madden – also known as Ciara London – what her best tips are to stay toned at home
Speaking about her advice for clients with limited space and equipment, Ciara said: ‘At the moment there is such limited gym equipment available online that I think many of us are facing this issue.
‘There are plenty of body weight exercises you can do with zero equipment at all, which will really make you sweat and burn.
‘Alternatively you can switch dumb bells for water bottles, or switch kettlebells for a rucksack filled with weighted objects.’
Ciara, who has trained the likes of Maya Jama and Demi Rose, seen, has revealed how you can gain your ‘Quarantine Body’ even in the smallest spaces, with her series of savvy exercises ensuring everybody gets a chance to workout hard from home
Discussing what she’s found hardest in personally adjusting to quarantine fitness, Ciara said: ‘I think adjusting to a new style of training.
‘I miss heavy weights and resistance machines, but I’ve learnt to adapt and make home workouts more challenging than I could ever imagine.’
With many people comfort eating due to being in the house all day, Ciara insists there are ways to combat what she brands ’emotion eating’.
The Chair Workout
1. Single Leg Step Ups
Starting with left leg on the chair and right leg on the ground (left). Push through your left heel on the chair and your right toe on the floor, whilst engaging your core, to step up onto the chair with both legs. Step back down and repeat 20 times for each leg (right)
2. Tricep Dip
Starting with your back in line to the seat of the chair. Legs in a right-angle position, arms close to your body and wrists backwards on the chair, fists facing the same direction as your feet. Bend your arms, almost from the elbow, dipping your body weight down and pulling yourself back up with force from the back of your arms (triceps). Repeat 20 times.
3. Bulgarian Split Squats
Step into a wide lunge position, with both feet on the floor and your chair positioned behind you. Then raise one foot backwards on the chair behind you so one leg is on the floor and the other foot is flat on the chair
. Essentially this is a split lunge with one leg raised. If you struggle with balance, pick a spot on the wall and focus on it as you lower and raise. Repeat 20 times per leg
4. Tricep Press Ups
Step into a plank like position with both hands on the chair and elbows close towards body. Lower yourself down, bending at the elbow and pushing back up through the back of your arms. Repeat 20 times
5. Single Leg Calf Raise
One leg raised up on the chair and the other foot on the floor. Simply raise the foot on the floor, into a tip toe position, flexing your calves, before returning the foot to a flat position. Repeat 20 times each leg
6. Seated Squat
Standing in front of chair, drop into a squat like position. Tilt pelvis backwards, letting knees bend and tapping the edge of the chair in a squat (left). Then push through your heels, all the way back up into a standing position, before repeating the squat 20 times (right)
Ciara used lockdown to launch her Body By Ciara Squad – a subscription service offering daily live workouts on Instagram for just £15 a month
Having designed a series of simple yet effective exercises to get stuck into at home while using just a chair – Ciara has a solution for all
She said: ‘Emotional eating is a real thing and it’s very difficult to break this habit if food is a comfort to you during low times. I would create a chart of snack alternatives and stick it on the fridge.
Ciara has previously trained stars including Maya Jama (pictured)
‘If you know you reach for chocolate, switch to dark chocolate.
‘If you crave sweets, switch to fruit. If you order in a pizza, get some cheese, tomato purée and pastry and make your own! It’s not about going cold turkey, it’s about making smart choices’.
On staying on track, Ciara advised: ‘I would say this is a great time to really nail home cooking. Utilise this time at home to research healthy recipes and meal ideas.
‘Steer clear of takeaways and embrace the fact that you’re not rushing and grabbing food on the go!’.
In a solution to the closure of gyms and exercise classes, Ciara has launched her Body By Ciara Squad subscription service – which sees participants pay £15 a month for daily workouts, nutrition tips, remote dance parties and much more.
With more nearly 9,000 subscribers to the service, which launched in March, the trainer revealed the secret to her success.
Work hard: On staying on track, Ciara advised: ‘I would say this is a great time to really nail home cooking. Utilise this time at home to research healthy recipes and meal ideas’
On her success, Ciara said: ‘Consistency, positivity and energy. At the moment people need structure and routine, whilst being uplifted and distracted. Same time, same place, same energy, everyday’
She said: ‘Consistency, positivity and energy are key. At the moment people need structure and routine, whilst being uplifted and distracted. Same time, same place, same energy, every day.’
And on kicking off your fitness regime, Ciara went on: ‘Now is honestly the perfect time to start. Usually a busy schedule and lack of time can be major factor for people putting off exercise.
‘In turn, this busy schedule can also cause fatigue And tiredness. Right now we have more time available than we probably ever have had.
‘It’s the perfect time to focus on yourself, take up a hobby, work on your fitness. We offer a range of workouts on @bodybyciarasquad including everything from HIIT and weights, to pre and post natal abs and yoga. There’s something for everyone.’
On kicking off your fitness regime, Ciara went on: ‘Now is honestly the perfect time to start. Usually a busy schedule and lack of time can be major factor for people putting off exercise’
