Your body is a temple…

…So don’t mistreat it while away

Ice creams, cocktails, local specialties…worried about all the excess that comes with a great holiday? Do not fret! If you follow our top tips, you can have a great time and stay in shape too!

Well, you know we like to spoil you at breakfast time here at NH, but don’t let your diet go down the pan while away. With our simple tips you can stay trim while on holiday, and all from the comfort of your hotel room!

Using a bit of imagination and the objects around you, follow our top tips…

**NB. Make sure you do all these exercises at your own pace and DON´T FORGET TO BREATHE…remember to exhale during exertion and inhale during release.**

Using the chair…

Heel Raise
Stand behind the chair with your feet 20cm apart, your right hand on the chair back, and your left hand on your hip. Rise onto your toes over 10 seconds, and then lower back down over 2 seconds. Repeat 15 times. For all those exercise fanatics out there try to push yourself a bit harder by doing the exercise on one leg, then change to the other.

Heel-Raise

...and if you have two chairs, do it with a friend!

Using the wall…

Wall Squat

Stand with your back toward the wall with your feet shoulder-width apart. If you like, place your hands on your hips to keep balanced. Bend your knees and tense your core muscles. Lower your body so that your thighs are just parallel to the floor (ninety-degree angle at the knee joint). Hold the position for as long as you can.

Wall-squat

Harder than it looks!

If you feel you are not pushing yourself hard enough move away from the wall and do free standing squats. Follow the instructions below making sure not to put too much pressure on your knees and back.

Free standing squat

Stand with feet hip distance apart with your toes, knees and hips in a straight line. Contract your abdominal muscles. Slowly lower your body until your behind is parallel to your knees. Keeping the weight in your heels, slowly push your body back to starting position. Repeat the movement 10 to 15 times, performing 1 to 3 sets. Remember to take your time…don’t go too fast.

Which should look like this...

Which should look like this...

Using the bed…

Vertical leg crunch

Lie face up on the bed and extend your legs straight up with your knees crossed.
Keep your legs in a fixed position and imagine bringing your belly button towards your spine. Lower and repeat for 15 to 20 reps.

Don't close your eyes, you may fall asleep

Don't close your eyes, you may fall asleep!

Chest Press

Bring your arms up to a 90 degree angle with your shoulders then clasp your hands together. Push the palms of your hands together until you can feel your chest muscles tensing, then release. Do this exercise in sets of 10 and keep going until you’re starting to feel tired.

Doing it with a smile makes it even more fun!

Doing it with a smile makes it even more fun!

Standing up…

Arm Extensions

Pick up two bottles of water, one in each hand. Firstly cross your arms down in front of you. Then slowly lift your arms to a 180 degree angle above your head, hold for 10 seconds. Then lower your arms to a horizontal position. Hold for a further 10 seconds. Repeat this at least 5 times, if you’re not feeling tired yet, keep going!

Arm-extentions

1..................2..................3

Using the floor…

Sit ups

Lie down flat on your back with your knees bent and your feet on the floor. Hold your hands on your chest or beside your head; be sure not to pull on your head. Slowly raise your upper body towards your knees. Hold this position at the top of the movement for a second and squeeze. Slowly lower your body back to the floor. Repeat this exercise in sets of 10 until you feel your six pack starting to form!

sit-up

Up, down, up down...keep going!

Neck Exercises

Move your head forward so that your chin hits the chest and your face is staring straight down at the floor. Do this slowly five times then raise your head back up to normal position.

Neck-exc.-1

Down...

Next, slowly allow the head to go back until you are looking at the ceiling. Repeat five times.

neck-exc.-2

Up...

Next, turn your head round to the right, hold for five seconds, then take it to the left, hold for a further five seconds.

and side to side.

and side to side.

Using the mirror…..

Facial Expressions

Take a good look at yourself in the mirror…then…raise your eyebrows and open your eyes as wide as possible. Open your mouth and stick your tongue out. Hold for 10 seconds and repeat.

Silly-face

Yes, you will look as silly as this!

Well, we have worked all the way up from the heels to the head. So now you can see just how easy it is to have fun while doing your workout!

 
  • posted by Mark | 16 February 2010, 19:20,

    I had no idea it could be so easy to exercise using things around you…

     
  • posted by Mark | 16 February 2010, 19:24,

    I just tried some of these (still got some leftover Christmas baggage, despite it being mid-February) and I feel a fair bit better already! Sent the link to a few friends who I hope won’t get the wrong message!

    Thank you!

    P.S. The face one made me laugh so I couldn’t do it right!

     
  • posted by brooke | 17 February 2010, 9:54,

    these exercises are great!! i’ll definately try these out the next time I’m away from the gym!!

     
  • posted by Alec | 17 February 2010, 22:17,

    I’m in a hotel at the moment; I may try some of these wonderful exercises when I have a spare moment. I’m sure they’ll help me loose some of that holiday weight I’ve been carrying since… last year. Fingers crossed!Thanks for the post.

     
  • posted by Jen | 18 February 2010, 13:56,

    Excercise while on holiday?! Are you crazy? Holidays should be for lazing about, eating and drinking and gaining pounds! I’d rather have an icecream beside the pool than do sit ups in my bedroom. Proud to be big and beautiful!

     
  • posted by la francesa | 18 February 2010, 16:26,

    omg cool blog mann love it although not in a hotel at the moment im in my room and need to strech my neck it hurts .. !! this is a great idea as we dont all want tobe rolly pollys on holiday lol!

     
  • posted by la francesa | 18 February 2010, 16:29,

    cool! hah the last one is funny !

     
  • posted by GUERROT-DAMIEN | 19 February 2010, 16:46,

    Diese Gymnastikübungen finde ich sehr praktisch für unterwegs und zu Hause. Haben Sie vielen Dank dafür.

     
  • posted by Zoe | 22 February 2010, 14:34,

    They look great! Must try them out next time I have a binge!

     
  • posted by angela | 22 February 2010, 14:35,

    great mann! i am in pain after doing this! lol

     
  • posted by Morgane | 23 February 2010, 12:20,

    hahaha I love the last excercise, I do that all day everyday, it makes people smile anyway! 🙂

     
  • posted by Jane | 23 February 2010, 12:24,

    I really hate exercising but I’ll give this a try but I’m not promising I’m going to enjoy it!

     
  • posted by Bob the builder | 23 February 2010, 13:23,

    I am not convinced that this is going to work as well as a 2 hours gym work but I’ll give it a go!

     
  • posted by admin | 23 February 2010, 13:25,

    Yes, give it a go you’ll be surprised at the results. NH

     
  • posted by Sally | 23 February 2010, 16:48,

    ooof these exercises gave me a good workout, now I need to sleeeep! Nice blog NH

     
  • posted by Zoe | 23 February 2010, 16:50,

    Wow the squats nearly killed me! My legs hurt!

     
  • posted by David | 23 February 2010, 16:52,

    I only got as far as the heel raises; I must be seriously unfit…tommorow I’ll do some walls squats!

     
  • posted by Jill | 23 February 2010, 16:58,

    I’m doing the arm raises while at work. My colleagues think I’m crazy!

     
  • posted by Caroline Osborne | 09 March 2010, 17:16,

    Didn’t realise it could be so easy – great ideas.

     
  • posted by Derek | 19 March 2010, 16:53,

    Very useful exercises to help us keep fit, and a useful reference point if we forget how to do them correctly.

    We can continue to eat the foods we enjoy in moderation, and work off the flab with exercise!

     
  • posted by Bali villas | 03 July 2010, 15:20,

    I agree with you…100%

     
  • posted by Mike | 31 July 2010, 12:47,

    I agree! Staying in shape doesn’t require equipments. With just a bit of imagination, you can turn anything around you to fitness equipments. In addition to that, there are many ways to get fit. You just need to have the determination to do it!

     
  • posted by Jonnie | 10 September 2010, 13:08,

    Thanks for pointing out the neck exercises. have to do these when sitting a long time in front of my computer. Also the picture representation was very helpful.

     

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