• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Go to Expat Living Hong Kong
Get our Newsletter

Lifestyle Guide To Moving To & Living in Singapore - Expat Living HomepageLifestyle Guide To Moving To & Living in Singapore - Expat Living

Moving to Singapore and not sure where to start? Expat Living is the essential lifestyle guide to living in Singapore.

Login Pelcro Shop

Menu
  • Living in Singapore
      • Living here
      • Property
      • Neighbourhood Guides
      • Work & Finance
        • White Room photography studio in SingaporePortrait photography in Singapore: here’s some top studios!
        • stamp duty investing in property5 Reasons to Invest in Property in Sunny Spain!
        • Costa Rhu: Jyoti’s spacious & central Tanjong Rhu condo
        • Shop dress shoes for men in SingaporeDress shoes for men – finding the perfect pair in Singapore
      • View all
    Close
  • Things To Do
      • Things to do
      • EL Events
      • Calendar
      • Competitions
      • Noticeboard
        • what's on in sydney theatre wickedA Wickedly Good Time – Things to Do in Sydney!
        • solo exhibition in singaporeAmazing 3D-style artwork by Zhuang Hong Yi
        • VIP Glamourous Giving Sep 2023What’s on this week and beyond
        • Sailing Yacht Charter in SingaporeLuxury yacht rentals in Singapore
      • View all
    Close
  • Kids
      • Enrichment
      • Kids Things To Do
      • Mums & Babies
      • Schools
      • Tots & Toddlers
      • Tweens & Teens
        • White Room photography studio in SingaporePortrait photography in Singapore: here’s some top studios!
        • Nexus International School Singapore digital learning and managementCoding languages starts early at this school
        • early learning centre on holland roadSJI International opens a new preschool on Holland Road
        • Centre Stage performing arts and drama classes in SingaporeTop ballet, dance and drama classes in Singapore
      • View all
    Close
  • Homes
      • Furniture & Décor
      • Real Homes
        • solo exhibition in singaporeAmazing 3D-style artwork by Zhuang Hong Yi
        • Looking for the best outdoor furniture in Singapore?
        • Where to buy antiques or vintage furniture – Reviews
        • Modern interior design with a touch of tradition!
      • View all
    Close
  • Travel
      • Australasia
      • Rest Of The World
        • what's on in sydney theatre wickedA Wickedly Good Time – Things to Do in Sydney!
        • stamp duty investing in property5 Reasons to Invest in Property in Sunny Spain!
        • Indonesia travel - where to stay in BaliIndonesia travel – Where to stay in Bali & island resorts
        • Sailing Yacht Charter in SingaporeLuxury yacht rentals in Singapore
      • View all
    Close
  • Wine & Dine
      • Asian Cuisine
      • Western Cuisine
      • Bars & Clubs
      • Groceries & Speciality Services
      • Recipes & Classes
        • Oktoberfest 2023 singapore - the places for food and beerHow to celebrate Oktoberfest 2023 in Singapore
        • Deviate wine bar in Dempsey Hill - we chat to owner Joe Keats of Petersons WinesThis Dempsey bar is a best-kept secret!
        • Crossroads cafe at Orchard - where to eat in Orchard Road - alfresco dining SingaporeTry alfresco dining & happy hour at this café at Orchard Road
        • The best birthday cakes in Singapore
      • View all
    Close
  • Style & Beauty
      • Fashion
      • Hair & Beauty
        • anti-frizz hair treatmentFrizzy hair treatments – from keratin to hair botox!
        • hairdressers in singaporeBest Hair Salons in Singapore for Haircut, Colour & De-frizz!
        • sensitive skin moisturiser skincare steps productsTried & Tested: Sensitive skin moisturisers, serums & more!
        • Shop dress shoes for men in SingaporeDress shoes for men – finding the perfect pair in Singapore
      • View all
    Close
  • Health & Fitness
      • Dental
      • Fitness
      • Medical
      • Wellness
        • Plantar Fasciitis and knee injuries from runningHow to avoid these 6 common running injuries
        • allergic rhinitis, allergy medication and insuranceFast facts about allergies, their symptoms and insurance
        • art therapy depression treatmentNavigating depression with Experiential Therapy
        • The best personal trainers and personal training gyms in SingaporeWhere to go for personal trainers in Singapore
      • View all
    Close
  • Shop
    • PRINT MAGAZINE
    • DIGITAL MAGAZINE
    • Close

5 moves for getting fit without a gym

12th November 2017 by Michaela Bisset 2 Min Read

https://expatliving.sg/home-workout/

Can’t make it to the gym? No problem. Here are five exercises, courtesy of Ultimate Performance Singapore, that you can do in the comfort of your own living room. So, no excuses!

 

Exercise #1: Split squat

This exercise works the quads, hamstrings and glutes, and helps with core and hip stability. Aim to do three sets of 12 to 15 reps on each side.

Home workout

1. Stand in a staggered position with the front foot flat on the ground and the rear foot with your heel elevated throughout the whole movement. Meanwhile, ensure both feet are pointing forward.

2. Lower your hips with both knees flexing as you descend.

3. From this position, drive the body up keeping the front foot flat and the heel of the rear foot elevated.

Tip: Maintain good posture by keeping the chest up and shoulder blades retracted.

 

Exercise #2: Bench Dips

This move builds upper body strength, working the shoulders, upper back, triceps and pecs. Shoot for three sets of 12 to 15 reps.

Tip: If you don’t have a weights bench, try using a stable chair or stepstool, or another steady, raised surface.

Home workout
Home workout
Home workout

1. Position arms about shoulder-width apart with your heels on the ground and toes pointing up (you can make it easier by placing your entire foot on the ground).

2. Keep shoulder blades retracted as you lower yourself down, bending your elbow up to a 90-degree angle.

3. Lift your body by straightening the arms back up, while keeping your legs straight.

 

Exercise #3: Push-ups

This exercise strengthens the upper body, using the shoulders, triceps, pecs and core.

Home workout
Home workout
Home workout

1. Place hands slightly wider than shoulder-width apart, above your rib cage. Knees should be on the floor with your body leaning forward (take your knees off the ground to increase the difficulty level!).

2. Keeping your core tight, lower your body until the chest almost touches the ground.

3. At the lowest position, press up keeping the body straight until the arms are straightened.

 

Exercise #4: Plank

This core-stabilising exercise, which helps improve posture and balance, works the abs, glutes, hamstrings, shoulders and back. Try doing three one-minute sets.

Home workout

1. Place forearms on the ground with thumbs facing up (make sure elbows are under shoulders). Create a “V shape with your forearms by placing your fists in front of the face, and elbows flaring outwards.

2. Brace the core tight, flex the glutes and keep your whole body in a straight line from head to feet. Try to stay in position for one minute before resting and repeating.

 

Exercise #5: Mountain climbers

This cardio exercise burns fat while working the entire body. Do three sets of 20 to 30 reps.

Home workout
Home workout

1. After getting into a push-up position, drive one knee toward your chest, keeping arms straight throughout the movement.

2. Then, alternate by driving the forward leg back to its original position and concurrently bring the rear leg forward.

Tip: Maintain a streamlined body position at all times

Ultimate Performance Singapore
Floor 21 The Octagon, 105 Cecil Street
6536 8649 | upfitness.com.sg

Like this? Read more at our health and fitness section.
This article first appeared in the September 2017 edition of Expat Living. You can
purchase a copy or subscribe so you never miss an issue!

Categories: Fitness Health & Fitness Tags: Exercise Fitness Home work out Living In Singapore Moving To Singapore ultimate performance

Michaela Bisset

Michaela is London born but Singapore grown. Third culture kid. She’s always on the lookout for the best drinking deals and latest vegetarian bites.

You May Also Like

Plantar Fasciitis and knee injuries from running

How to avoid these 6 common running injuries

art therapy depression treatment

Navigating depression with Experiential Therapy

Heart attack symptoms versus signs of cardiac arrest

Primary Sidebar

  • Competitions
  • Noticeboard
  • Subscribe
  • About
  • advertise
  • Contact
  • Privacy

© 2023 Expat Living Singapore, All Rights Reserved.