Tone up with Gala Bingo

Working out isn't at the top of the agenda for most; it's so easy to get lost in everyday life that we sometimes forget how important it is to keep healthy. Whether you're a busy stay-at-home parent or a workaholic, we get how hard it is to try and squeeze exercise into your regular routine. To help combat those areas most prone to stubborn fat, we've put together some simple exercises you can easily do at your desk or even on your sofa.

Warm Up

One of the most important steps in the exercise cycle is the warm-up. Get this right and you'll be off to a flying start. The best way to get the blood pumping is by doing seated leg raises. Try 20 of these to lift your heart rate. Stay seated and ensure you have your back straight, lift your leg so it's parallel with your torso - repeat this movement 20 times until you start to feel a slight pull. Make sure you do a round of warm-up exercises – we've put together an infographic to highlight the best warm ups to do before moving on to something more vigorous.

More Vigorous

Now you've warmed your body, you can start to switch up the pace. Thankfully, the fist pump doesn't have to be confined to the dance floor. It's a great way to burn the calories with minimum effort. Have a go at 20 seated fist pumps to ease you in. Clench your fists and pump them into the air, ensuring your back is straight and your head is facing forward. Then, take it to the next level with 20 chair dips. Sit down on the edge of your seat and put your hands behind your hips, lift your buttocks off your chair and move your feet forward. Dip your body down, making sure your elbows are at a 90 degree angle. Finally, work those abs with 20 seated crunches. Sit back on your chair and bring your knees into your chest, ensuring that you clench your stomach muscles.

Wind Down

The wind down gives you time to focus on problem areas through toning. If you've got stubborn bingo wings then spinning arm circles are great to help shift fat and tone up. Face forward, keeping your back straight and spin those arms clockwise. Do 10 of these, then pick up the pace and do 10 anti-clockwise. As part of your wind down try the fab ab squeeze and the silent seat squeeze, squeeze both for 10 seconds and repeat.

The best way to keep a healthy body and mind is to try a little exercise as often as you can, even if it's only for twenty minutes, three times a week. Try picking up the pace when you're walking the dog, going all out when you're playing with the kids or even going to a Zumba class – you can keep active in a number of ways that fit into your lifestyle.