Discover how to do a push-up with our easy-to-follow 30-day press-up challenge, where we show you how to gradually build up to a full bodyweight movement.

Push-ups certainly aren't easy, but once you've built up your confidence, they'll soon become a main-stay in your HIIT workouts and could help you to progress to learning how to do burpees. After a month, you’ll have mastered a full bodyweight press-up by working up to it slowly, at a pace that suits you. Fitness expert and personal trainer Jade Hansle demonstrates how to do a push-up. She told us: "Push-ups are great for building upper body strength. When carried out in the correct form, they can also strengthen the lower back and core by engaging your tummy muscles." According to the National Academy of Sports Medicine, push-ups also target the triceps, chest muscles, and shoulders.

"This challenge is designed to gradually increase your upper body strength and perfect your push-up form," adds Jade. "If performed correctly you will start to notice a difference in around one week. Full push-ups (on your toes) can be very difficult if you're a beginner. Performing a push-up on your knees with the correct form is still extremely effective at working your upper body.

How to do a push up

30-day push-up challenge

Overseen by fitness expert Jade Hansle, the 30-day press-up challenge begins with 6 reps x 3 sets of shoulder taps and 3 x 15-sec static press-up hold on your knees, progresses to the press-up on the toes, and results in a full bodyweight press-up. In the video and photos below, Jade shows you exactly how you can perform each exercise at home – no personal trainers or equipment needed.

When learning how to do a push-up, form is everything. Jade Hansle told us, "It's important to ensure you have the correct form when performing push-ups. Poor form can lead to injuries in the shoulders, wrists, and possibly lower back. It is also essential you include rest days, increasing the amount of training you're doing or upping the intensity, without giving your body enough time to rest and recover, is a common cause of injuries."

The push-up challenge exercises

1. Shoulder tap

• Begin on your knees with your hands on the floor, directly underneath your armpits.
• Lower your hips towards the floor so your weight is on your hands and your chest is over your hands. 
• Pull your tummy muscles in towards your spine and then lift one hand to touch your opposite shoulder before replacing and repeating with the other arm.
• Repeat for the desired repetitions.
• By keeping your tummy muscles engaged you will find it easy to keep your hips still during the exercise

"Shoulder taps are one of the most functional movements you can do because they require you to keep your hips and shoulders squared, " says Jade. "They are a great way to challenge your core as you will have to work hard to keep your hips from swinging side to side whilst you're performing the exercise."

2. Static push-up hold on the knees

• Start by adopting the press-up on your knees position, ensuring your hands are wider than your shoulders and your chest is over your hands.
• Keep your elbows in tight towards your torso
• Then lower your body halfway towards the floor (so your elbow would be nearly at 90 degrees) and at this point hold the position for as long as possible – until you fail.
• Keep your tummy muscles in at all times and your chest proud and over your hands (this provides the best mechanical position for the shoulders and reduces the involvement of the neck).

Jade tells us: “This static exercise is designed to prepare your muscles and shoulder joint stabilisers for the bottom position of the press up, where your muscles are at their full stretch and essentially weakest point. Ensuring your tummy muscles are pulled in towards your spine during the exercise will ensure you don’t injure your lower back.  When we refer to ‘tummy muscles in’ we are referring to your transverse abdominals which are deep core muscles that wrap around your midsection like a corset and protect your back."

3. Push-up (knees)

The halfway point to full press-ups, this on-knees version is a press-up, just with a lesser percentage of your body weight. Aim for as full a range of motion as possible with each rep.

• Start by adopting the press-up on your knees position.
• Ensuring your tummy muscles are pulled in towards your spine and your chest remains over your hands 
• Spread your fingers out so you have better stability 
• Lower your body until your chest is close to the floor before returning to the start position 
• Push your body back by pushing into the ground with your hands.
• repeat

4. Extended arm shoulder tap

This is simply the advanced version of the shoulder taps on knees, the difference being you will be balancing on your toes in essentially the starting position of a full press up, when you do the shoulder taps. Jade told us, “The same rules apply here – chest over hands, tummy in, and use the positioning of your feet to make this manageable. The closer together your feet the harder it will be, feet further apart provide a better-balanced tripod. Wider feet and a tighter core will ensure you have a much more stable position." 

5. Static push-up hold (toes)

This static exercise is the progression of the on-knees version, a step closer to the full press-up. “Remember this is designed to prepare your muscles and shoulder joint stabilisers for the bottom position of the press up where your muscles are at their full stretch and essentially weakest point," Jade advises. This will feel hard as it is the hardest point of the press-up – which is why we are considering it and isolating it.

• Adopt the press-up position on the toes 
• With your tummy pulled in towards your spine, lower yourself towards the floor to a weight you can manage to sustain for the desired time period 
• Keep your tummy muscles in at all times and your chest proud and over your hands - this provides the best mechanical position for the shoulders and reduces the involvement of the neck.
• Keep your hips up, so they don't dip down and put excessive strain on your lower back
• Hold this position for as long as you can. 

This advanced exercise is all about training the muscles when they’re lengthening. Jade advises, “Working on this part of the movement creates significant strength to prepare and propel you towards that full press up. The key is to lower your body slowly, as slow as you can.”

• Start with the full press-up position
• With your tummy muscles pulled in towards your spine, slowly lower your body to the floor. 
• Spread your hands out for better stability
• Keep your hips up so your body is in a straight line
• Once you make contact with the floor (hopefully gently) you can simply push back onto your knees and gently come and then adopt the press-up position again. 
• Then once again repeat the lowering movement to the floor.

6. Full push-up

• Adopt the full press-up position with hands wider than shoulders, chest over hands and your tummy muscles pulled in. 
• Spread out your hands for better stability
• Lower your body halfway to the floor (ideally to 90 degrees at your elbow)
• push down into the floor with your hands to push the body back up to extended elbows.

It's the move you've been aiming for - Jade has a few more tips for getting it right. "It is crucial to keep your tummy muscles in tight", she told us. "And keep your hips elevated slightly to avoid dipping your back and creating a ‘snaking up’ movement. Your body should be like a ‘plank’ throughout the entire movement."

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They may look tricky, but once you've mastered how to do burpees they're not only surprisingly straightforward but also one of the most effective exercises you can do.

Burpees are a total-body workout, and once you've completed your daily burpee challenge, you've not only got your heart rate going to burn some calories, but you've worked your thighs, arms, chest, glutes, hamstrings and abs for all-round toning.

Personal trainer Jade Hansle shows you how to do burpees, and also demonstrates several modifications to leave you looking and feeling better than ever. She told us: "The burpee is a fantastic total body movement that uses your body weight as resistance. It's comprehensive and challenging by design for any individual, regardless of their fitness. The 'full burpee' has explosive components for the legs, a great demand on the core to protect the back, as well as an upper body element due to the chest to floor press up. Like our 30-day plank challenge, the key with a burpee is to make sure it is being performed well - with good form and with the recruitment of the right muscles." Jade added, "The Burpee was first developed by an exercise physiologist named Royal Burpee. It was used to evaluate fitness at Columbia University in the 1930s. So despite being around 92 years old, this boot camp-style exercise is still as effective as ever.”

The 30-day burpee challenge

To start your 30-day burpee challenge all you need to do is download the plan, print it out, and stick it somewhere that will remind you every day to do your burpees. Alternatively, you could just save it to your phone, so it's always handy when you have a few minutes to spare. Within the 30-day burpee challenge, you’re also encouraged to give your body a rest every six days to enable your muscles to recover. Jade explains, "If you continue to use the same muscle group day in, day out they are in a constant state of effort. This can lead to exhaustion, and imbalances and also mean you are more prone to injuries. A rest day gives the tissue the time they need to repair, grow and get stronger."

The 30-day burpee challenge exercises

How to do a full burpee

The full burpee is what you'll be building up to in this 30-day burpees challenge - so make sure you master the modifications first. And, with any exercise, make sure you're getting the positioning correct to gain the most impact and avoid hurting yourself. "When you jump back in the burpee, it's important your spine stays straight and your core is engaged, says personal trainer Jade Hansle. "This will help prevent injuries. If you experience any pain whilst doing the exercise stop right away."

• Place your hands on the floor in front of you, then jump both feet back so you land in a press-up position.
• From here, perform a press-up to the floor and return to the starting press-up position.
• Then, jump both legs back in together before jumping up in the air and finishing in a standing position – this sequence counts as one rep

Modified burpees 1 – down ups

• Start with feet wider than hips (this makes it easier to bend to the floor).
• Place your hands on the floor in front of you.
• Take one leg out behind you, then take the other leg back too, so you end up in the starting position of a press up.
• Hold for two seconds then reverse the movement by taking one leg back up towards the hands, followed by the other leg.
• Stand up straight and reach toward the sky.
• Engage your core and repeat the steps.

Modified burpees are still challenging but much more gentle on your joints and pelvic floor. They are also better for beginners or anyone who needs to take it easier.

Modified burpees 2 – down up with knee drive

• Perform a down up as described above, until you are in the start of a press up position.
• Instead of holding this position for two seconds, bring one knee towards your chest before returning that leg back and performing the same with the other leg.
• Once you have completed a knee to chest with each leg you then bring one leg in followed by the other and then stand as you would with a down up – this sequence counts as one rep. This variation is a great way to increase the difficulty of the modified burpee and up the ante.

Modified burpees 3 – down up with press up

• Perform a burpee as described in the first modified burpee but instead of holding the press up position for two seconds, you now perform a press up – taking your chest as close to the floor as you can.
• Lower your body while keeping your core tight (avoid arching your lower back) and then press out of it to return to the top of the press-up position.
• After one press-up is completed, bring one leg in followed by the other, and then stand as you would with a down up – this sequence counts as one rep.

If you struggle with a full push up, you can modify this exercise by performing the push up on your knees. Ensure your core is engaged and spine neutral. 

Modified burpees 4 – down up with standing jump

This modification is the same as modification 1 but just with an added jump with hands above your head once you return to the standing position. This is getting you used to the explosive jump that finishes a full burpee movement. If you started out doing the modified burpees, then these are a great way to add a bit more difficulty to the exercise and help you work your way up to a full burpee. 

Modification 5 – Two-footed hop in/out

• Start in the modification 1 position, with your hands on the floor.
• Once the hands are on the floor, while the core is kept tight, jump back with both legs at the same time so they land together and a strong horizontal body position is created.
• Make sure your tummy is tight and your back doesn't drop as you land.
• Once you are stable in that position return your feet close to your hands by jumping them back in together. Return to the standing position to complete one rep. 

If you want to increase the difficulty you can add a jump at the top when you return to a standing position. This is a great way to get that heart beating that little bit faster!

Modification 5: ½ Burpee

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Thigh exercises to help you tone up, gain strength and improve stamina. We’ve worked with fitness expert and personal trainer Jade Hansle on our 30-day thigh challenge, which aims to target every muscle - including your hamstring and quadriceps - to change the shape of your thighs.

While challenges like couch to 5k are great for burning calories and improving your cardio, this challenge will really help you tone up and gain strength. Combining static training alongside a movement-based style of exercise, you'll be having the maximum effect on your thighs. 

You could start seeing a difference in a matter of weeks. Jade Hansle told us, “You are likely to see some results two to four weeks after starting a leg training plan, and certainly within the 30 days set in the challenge. This will include better stamina and a little muscular definition in your legs. 

“Depending on your starting fitness level, however, I’d suggest carrying on for even better results.  It usually takes two-three months to really notice and tell improvements in leg strength and stamina which will result in the legs having more muscle and being more ‘toned’. 

30 days thigh challenge

The format for the 30-day thigh challenge follows three days of work followed by a day of rest, to allow the thighs to recover (on the rest day you should ideally incorporate stretching to aid recovery). Each day focuses on a different exercise that targets the different parts of the thigh muscles in unique ways - so they are constantly overloaded!

Each four-day cycle looks like this:

Day 1: Isometric wall squat hold and forward to backward lunges
Day 2: Isometric wall squat hold and lateral duck walks
Day 3: Isometric wall squat hold and air squats
Day 4: REST

Jade told us, “It's important to follow the instructions and carry out the exercises correctly, with the correct form. Proper form not only helps us avoid injuries but also helps us exercise more effectively. And, don’t be tempted to skip the rest days -  it’s important you give your muscle times to recover, especially if you’re new to exercise.” 

Your legs are made up of several different muscles. In this feature, we are focusing on the upper leg and thigh muscles, which run from your hips to your knee. These include your quads, hamstrings, and inner thigh muscles.

You can download your FREE 30-day Thigh Challenge here

Getting started with the exercise plan couldn't be easier, all you need to do is download your own 30-day thigh challenge using the link below, print it off, and stick it up somewhere that will motivate you to do your daily exercise.

30 days thigh challenge exercises 

Video: How to do these thigh exercises

Air squats

• With feet shoulder-width apart, push your bum back and bend your knees to lower towards the floor. Imagine you are sitting in an imaginary chair
• Shoulders back, chest raised, and tummy engaged (belly button to spine)
• Aim to squat as low as feels comfortable - the optimum would be when your thighs reach the point where they are parallel to the floor or lower.
• Push through the heels and stand back up and repeat for the set number of reps.

The lower you can go in a squat - without the bottom of your spine curving in at the bottom -  the better. Jade explains, “The deep squat has been shown to be more effective at building the glutes and inner thigh muscles than a standard squat. It also develops strength throughout the entire range of motion in the joints.

Although if you are new to squatting, be aware of your limits. Jade adds, “You can only squat as low as your mobility will allow you to.

Forward to backward lunges

• Take a big step forward with your
 left leg and bend both knees so you 
create a forward lunge
• Ensure both knees
 are 90 degrees and the heel 
of your back foot should be lifted.

• Once the back knee has touched the 
floor, push back with your front
 leg to return to the start position.
 Then perform the backward part by 
taking a big step backward (again
 with the left leg).
• Your body should
 adopt the same position as the 
forward lunge - knees at 90 degrees and the back heel off the floor. 
• Drive your leg back leg forwards, pushing off your front heel 
• Ensure when you are performing both parts your knees are pushed out and not caving in
• A forward and backward lunge with the same leg equals one repetition. 

This combination exercise is a great way to build muscle in your legs, as it targets both your glutes, quads, and hamstrings - that’s your bum, as well as the front and back of your legs. 

Lateral duck walks

• With your weight in your heels, push your bum back and bend your knees to adopt a squat position.
• With
 your tummy pulled in,
 maintain this low squat position while taking
 controlled side steps.
• Keep the feet facing 
forwards and imagine
 you are transversing 
under a low ceiling.

• Take the relevant 
number of side steps in
 one direction (as outlined in the plan) before
 heading back the other way for the same number of repetitions. 
• Only once you have done the reps can you stand back up. Prepare for a thigh burn.
• Ensuring your weight is in your heels will help you to have the correct form which can prevent you from sustaining injuries whilst performing the exercises.

Want to make it harder? Jade tells us, “Try completing the side steps while holding some weights or add a resistance band to your legs - just above your knees.”

Isometric wall squat hold

• Start by standing against a wall with your feet out in front of you (shoulder-width apart). 
• Ensure your shoulders are flat against the wall 
• Then slowly lower your body, sliding down the wall till you make a 90-degree angle at the hip and knee.
• At this point check your knees - if they are going forwards over your toes then you need to move your feet forwards.
• Once in the right position, with weight through your heels, shoulders, and bum touching the wall, tummy tight... start counting!

This exercise is a real leg burner as it isolates the quadriceps muscles of the front of your thighs. It’s really important you reach the correct position to ensure you’re targeting the right muscles for this movement. Jade explains, “Never allow your knees to extend past your ankles. Your lower legs should be parallel to the ground with your knees directly over your ankles. If the knees extend past the ankles, you'll be utilising your calves instead of your quads.

Finding this a bit tricky? Jade suggests starting with a higher position against the wall, to begin until you feel stronger. “Start with a higher wall position (at 45 degrees). Then, as your leg stamina increases, gradually lower yourself down the wall until you are at a complete 90- degree angle at the hip and knee.” She adds, “Some people may find it easier to place an exercise ball behind their back if they are struggling to keep their shoulders flat against the wall.

However, if you want to make it a bit more challenging, try adding some weights. 

Why do we lose muscle tone as we get older?

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. A combination of aerobic and strength-training exercises will improve muscle health, as well as overall health. A healthy balanced diet full of protein‑rich foods and carbs will also help you to build muscle.

Why are thighs one of the trickiest areas to tone?

Your legs are made up of several different muscles and are the biggest muscle group so they require the most work. Genetics also play a role here, some people are blessed with more toned legs and find it easier to build muscle in their legs than others.

Mastering the perfect plank isn't just about holding the pose – it's a gateway move to more core strength and stability after giving birth.

When it comes to building up your fitness after you've given birth, a challenge such as the couch to 5K plan or learning how to do the perfect push-up are great ways to track your progress and achieve your goals. Whether you're a new mum who's had the green light to exercise by their doctor or a fitness enthusiast looking for a new challenge, understanding how to do this deceptively simple exercise can transform your workout routine.

The plank is an abdominal exercise that will strengthen core muscles and tone the stomach; the idea is to stay in the plank position for as long as possible to see the maximum benefit. Research published in the Journal of Physical Therapy Science has proved that planks can increase your core strength and stability. This, in turn, means that you'll be at less risk of injury, especially related to your lower back, according to a study published in the International Journal of Science and Research.

Overseen by fitness expert Jade Hansle, the 30-day plank challenge will also help you stay focused and motivated as you gradually manage to hold the positions for longer periods of time. The plank is a great way to still your mind whilst exercising, you’ll have to concentrate while holding the plank in the correct position.

One of the best things about the plank is that it’s absolutely free to do because you don’t need exercise equipment – but, it is important you follow our expert advice below to get your technique right. Jade explains: "Making sure your form is correct is super important during exercise. Perfecting form will boost performance, conserve energy and overall reduce the risk of injury," she advises.

The 30-day plank challenge

The 30-day plank challenge takes the concept of the classic plank and ramps it up with several variations and progressions to isolate your side muscles (obliques). Beginning with three x 20 second holds for the classic plank, you’ll gradually build up to three x 60 seconds hold for the classic plank, as well as the extended arm plank, and up and down planks. In the video and photos below, Jade shows you exactly how you can perform each plank exercise at home – no personal trainers or equipment needed. Within the 30-day plank challenge, you’re also encouraged to give your body a rest every six days to enable your muscles to recover.

Jade explains: "If you continue to use the same muscle group day in, day out they are in a constant state of effort. This can lead to exhaustion, imbalances and also mean you are more prone to injuries. A rest day gives the tissue the time they need to repair, grow and get stronger."

The fitness challenge is easily set out in our downloadable PDF so you can see exactly which exercise you need to do each day of the month. To start your 30-day plank challenge, all you need to do is download the plan, print it out, and stick it somewhere that will remind you every day to do your planks. Alternatively, you could just save it to your phone, so it's always handy when you have a few minutes to spare.

The 6 plank variations to complete the 30-day challenge

Although the plank is a basic exercise, there may be some instances where your core isn't quite strong enough yet, like if you're training postpartum or recovering from an injury. The good news is, the plank can be modified to suit your ability, so if you find the first static plank position too challenging, you could start with your knees on the floor. Go back to basics by starting kneeling down and bringing yourself into an all-fours position, resting on your knees and palms. Keep your arms straight, directly under your shoulders, and also shoulder-width apart. Lean forward slightly so your body is at a slight 45-degree angle. Engage your core and hold this position.

1. Static plank position

• Lying on your front, bring your elbows underneath your shoulders.
• Engage your core and lift yourself up onto your toes and elbows.
• Ensure that your hips aren't too low or high, also ensure your lower back isn’t arched, scoop your pelvis to the front to stop this from happening. 
• Draw your shoulder blades back to ensure your back isn't too round.
• Hold this ‘plank’ position for at least 20secs ensuring the tummy muscle stay engaged throughout.

2. Modified planks

• Start by kneeling down and bringing yourself into an all-fours position, resting on your knees and palms.
• Keep your arms straight, directly under your shoulders, and also shoulder-width apart.
• Lean forward slightly so your body is at a slight 45-degree angle.
• Cross your legs at the ankle.
• Engage your core and hold this position.

3. One arm plank position

This variation to the classic static plank on elbows simply requires you to adopt the same body position but with one arm behind your back, so you’re balancing on one hand and toes.

• Lying on your front, bring your arms underneath your shoulders.
• Pulling your tummy muscles in and lifting yourself up onto your toes and elbows.
• Keep the tummy muscles pulled in (belly button to spine) throughout the exercise.
• Place one hand behind your back and hold.
• Ensure your chest remains over your hands, otherwise, your shoulders will get tired before your core.

"The one-arm plank position changes the angle and demand on your core muscles”, says Jade. “As well as adding another dimension of stability challenge to your shoulders and arms."

4. Side plank position

• Lying on your side, place your forearm on the floor ensuring your elbow is parallel with your shoulder.
• Stack your legs and feet on top of each other and steady your balance. 
• Pull your tummy muscles in then lift your hip off the floor, pushing it up towards the ceiling.
• Raise your other arm towards the ceiling, keeping your head in line with your spine.

“This variation places an emphasis on your obliques (side abs) and will help to strengthen your shoulders”, says Jade. “The side plank can be a bit trickier as it involves balance and using your stabiliser muscles.”

5. Modified side plank

If you’re not strong enough for the full side plank, start with this modified position. In this move, you’ll need to bend one leg underneath your hips and balance on one knee, rather than stacking your legs on top of each other.

• Lying on your side, place your forearm on the floor ensuring your elbow is parallel with your shoulder.
• Rather than stack your legs and feet on top of each other, bend one leg underneath your hips and balance on one knee.
• Pull your tummy muscles in then lift your hip off the floor, pushing it up towards the ceiling.
• Raise your other arm towards the ceiling, keeping your head in line with your spine.

6. Up and down plank

This advanced core and upper body exercise starts with the original static plank position and ends in the extended arm plank position. The challenge lies in moving the body from one position to the other.

• Lift one arm and take the hand of the arm to where your elbow was.
• Then push through that hand and use your core while you repeat the same movement with the other arm.

Jade tells us: "It is crucial that you keep your tummy tight throughout, and the distance you place your feet apart hugely affects the difficulty level, so the wider the feet means the easier the movement (as you have increased stability)."

Back, chest, and core stretches

It’s really important to stretch the body after exercises. Jade explains: “The body produces lactic acid whenever you exercise, which contributes to sore, achy muscles. Stretching after these exercises can help reduce the accumulation of lactic acid throughout the body and also eases and relaxes the muscles. Muscles that stay tight after a workout are more prone to injury, so loosening them up will reduce your chance of injury.”

Cat cow

• Begin on your hands and knees in tan all fours position.
• As you inhale and move into cow pose, press your chest forward and allow your belly to fall towards the floor.
• Lift your head, relax your shoulders away from your ears, and gaze straight ahead.
• As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward, arching your back towards the ceiling.
• Repeat.

Cobra

• Lie on your front, toes tucked under.
• Place your hands palms down on the ground beneath your shoulders.
• Lift your chest up off the ground by straightening your arms and pushing into the ground.
• Gaze towards the ceiling and feel the stretch in your lower back.

Thread the needle

• Start in a neutral position on all fours, keeping your hands under your shoulders and your knees under your hips.
• Open up your chest to the right as you raise your right arm toward the ceiling. Direct your eyes toward your raised hand.
• Then move your right arm under your chest toward the mat. Threading your arm through the space between your torso and the other arm, Your torso should naturally shift to face downward.
• Keep both knees and your left arm grounded for support.
• Continue to slide your right arm onto the mat, allowing your right shoulder to rest on the mat.
• Extend your left arm straight in front of you so your fingertips touch the mat, and rest the right side of your head on the mat.
• Continue shifting your right fingertips to the left until you feel a stretch across your back and shoulder.
• Hold the pose and repeat on the other side.

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If you're looking to gain your strength and fitness back after having a baby, the squat is a great move to get started.

Featuring in HIIT workouts and plenty of postnatal exercise programmes, perfecting the squat form emerges as a fundamental move for new mums. Plus, the benefits speak for themselves, including enhancing overall strength, core stability and the everyday functionality for the demands of motherhood (think: getting up and running after a toddler every five minutes). While you might be a whizz at how to do a perfect press up, a squat requires good form every time to get the most out of the movement and avoid injury. "A squat is a compound exercise that works several muscle groups and joints at the same time," explains personal trainer Jade Hansle. "It's a great exercise that pretty much works the whole lower body as it targets your glutes, quads, hamstrings and calves, while also strengthening the smaller stabiliser muscles and ligaments that support your leg muscles."

But it's not only your legs that get a good workout when it comes to the famous squat, you also "increase mobility in your ankles and hips, which is great for strength and preventing injuries. Your core gets a good workout too as it's a key stabiliser in the movement." So, how do you work your way up to doing the best squat ever? "30 days of squats in all different variations will turn you into a squatting goddess or god by the end of the month," Jade says.

30-day squat challenge: what you'll need

• A space big enough to move freely – this could be at home or in a gym.
• Dumbbells
• Resistance bands

How to perform a perfect squat

Day 1 to 8 – finding the perfect form

On days one to eight, complete 30 squats a day using just your bodyweight – i.e no equipment. For the first week of the challenge, you’ll be focusing on perfecting your squat form. Without this, you won’t be able to progress successfully onto adding resistance bands or weight. “Begin by standing with your feet just wider than hip-width apart. Hold your arms out in front of you or have your hands together, or down by your sides,” Jade says. “Exhale and engage your core (scroll the bottom to see how to to do this), slowly push your hips to the back of the room and lower down until your thighs are parallel to the ground. Imagine you’re sitting on an invisible chair. Drive through your heels as you come up to a standing position." Don’t forget to stretch afterwards too – scroll down for Jade's stretching routine. 

Day 9 to 12 – adding resistance

Using resistance bands, perform 25-30 squats a day to make your squat more challenging. While bodyweight squats are great for nailing your technique and are a useful compound movement to add into any HIIT workout you might be doing, you’ll start really feeling the burn when you add resistance. “Now that you’ve mastered the basics, time to add some resistance,” Jade says. “Resistance bands are a great way to make your squat more challenging. They also encourage your glutes to really kick in as your hip abductor muscle has to work to push the band out so your knees don’t cave in.”  To use a resistance band in a squat, step into the band and move it up your legs until it’s just above your knees. “Perform the squat as you’ve previously done, ensuring that you are pushing your knees out against the band.” 

Day 13 to 19 – levelling up with dumbbells

You’ve mastered bodyweight squats and squatting with a resistance band so now it’s time to up the intensity. Jade recommends you do 25 to 30 squats using dumbbells. "Grab some dumbbell weights if you have some. If not, bottles of water or cans of food make good replacements until you can get some” Jade says. “Bring the weights up to your shoulders and get squatting. Remember, shoulders back, chest up, tighten that core and drive through your heels.” 

Day 20 to 29 – countdown to the end

This is the final push. Once you’ve got the hang of this, you can start bringing your weight up and going for fewer reps. “For the last section of the challenge, we’re going for squats and weights and a resistance band. It may sound like a lot - but stay with me! Follow all the above steps and squat your way to super strong legs and bum,” Jade says. 

Day 30 – stretch it out

You’ve completed the the 30-day squat challenge! Throughout the last month, you’ve probably woken up once or twice with sore, achy muscles. That’s completely normal, Jade explains. “The body produces lactic acid whenever you exercise, which contributes to those aching muscles. So instead of amping yourself up for another quad burner, take the last day of the challenge for some extra stretching time. Try to hold each position for 30 seconds and don't forget to switch legs. “Stretching can help to reduce the accumulation of lactic acid throughout the body. It’s proven to ease and relax the muscles after exercise as otherwise they’d stay tight. Loosening up your muscles after a workout will definitely reduce your chance of injury.” 

How to engage your core

Many people say that engaging your core is the position you’d make if you were pulling your belly button inwards.

Here's how Jade teaches her clients to engage their core in the right way:

1. Start by lying face-up on the ground with your knees bent and your feet flat on the floor. Place your arms flat beside your body with your hands facing palm-side down on the ground. 
2. Press your tailbone into the ground so your lower back comes up slightly. 
3. Breathe in deeply - this is essential. Once your stomach is full of air, tighten your ab muscles while keeping your tailbone pressed into the ground. 
4. Use your ab muscles to pull your stomach up and inward. 
5. As you engage your core, it’s important that you continue to breathe but don’t let the air out of your stomach. 
6. Take three to five breaths while your core is engaged to see how it should feel, relax and try the exercise standing up. This is what you will need to do when you take your squat position. 

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If you're a mum juggling a thousand things at once, finding time to exercise is probably last on your list.

Enter, HIIT (high-intensity interval training) that only requires little-and-often exercise like 15-minute workouts – and you don't even need to leave the house if Couch to 5k isn't doable for you right now. HIIT workouts can go anywhere with you too – all you need is space to move around and you can do it just using your body weight.

"I encourage clients to think of exercise as something that can easily fit in in short bursts, rather than something they need to create lots of time for," says postnatal exercise specialist, Grace Lillywhite. "A 15-minute workout seems short, but if you manage to do it five days a week, that becomes 90 minutes, which is hugely beneficial. Mums can make HIIT part of their daily routine when their children are napping or asleep for the night, but I also find that they love to join in, showing them that exercise for kids is a good thing and the importance of doing things for your own health when you are a mum. All types of exercise have huge benefits, including improving brain health, stronger muscles and bones, reducing the risk of disease, improving mood, boosting energy and improving mum’s ability to do day to day activities with their children."

This is evidenced by a 2021 study published in the National Library for Medicine that suggests HIIT could help you build muscle mass, as well as burn fat. HIIT could also be a great mood-booster. A recent 2023 study on PubMed found that HIIT can crank up a protein called BDNF, which plays a role in controlling brain function and mood. 

So, if you're new to HIIT and wondering where to start, you've come to the right place. Here, Constantinos Yiallouros, personal trainer with Anytime Fitness UK shares his five favourite moves that you can do from the comfort of your own home.

What is a HIIT workout?

HIIT requires you to work for a relatively short amount of time (around 20 to 45 seconds) followed by a brief recovery period, before returning back to the next exercise.

"A familiar HIIT workout would contain five to six exercises such as squats, mountain climbers and running on the spot," trainer Constantinos says. "This would comprise one 'round', and you would then repeat this four to six times for your entire workout."

"The aim is that with these short periods of work, you're able to push harder than you traditionally would and challenge yourself, significantly elevating your heart rate in the process." He explains that most HIIT workouts will only be 30 minutes maximum and if they're done regularly alongside other types of training, they can deliver incredible results.

One study from 2015 published in the National Center for Biotechnology Information suggest that this type of workout can also burn over 25 percent more calories than other forms of exercise or the same number of calories in as little as a third of the time. This makes it a particularly great exercise if you're a busy mum. But even better, HIIT can also help you burn calories after you've finishing exercising. Multiple studies, including research from the University of North Carolina, have demonstrated HIIT's ability to increase your body's metabolic rate for hours after you've finished exercising.

"HIIT works wonders for your aerobic fitness and can increase your VO2 max," Constantinos adds. "This refers to the maximum rate of oxygen that your body can consume and use effectively during exercise. Improving your VO2 means you'll increase your body's ability to handle cardio exercises such as running and swimming."

What is the HIIT workout plan?

The HIIT workout plan is 30 to 40 minutes of exercise per week, split across two different days with adequate rest and recovery time in between. As a rule, your heart rate should only be above 90 percent maximum for 30 to 40 minutes per week. This exercise should be supplemented with other less demanding workouts, such as yoga or a gentle walk.

And importantly, Constantinos says, only take on a workout plan of this kind if you've already been exercising for at least six months consistently. HIIT is made up of high-impact, rapid movements so it puts a lot of strain on your muscles and joints: "It should be something that you build up to over time and when your body feels ready to, add into your exercise regime alongside cardio and resistance training," he says. 

After warming up with a light jog or some dynamic stretching, do each move in the workout for 30 seconds. Rest for 15 seconds between each move. After your first circuit of the five moves, rest for 60 seconds. Then repeat the circuit four more times (five times in total). To warm down after your HIIT workout, try a mixture of static and dynamic stretches while your muscles are still warm.

The 30 day HIIT workout challenge

HIIT workout: What movement to do and how to do them

1. Static plank

If you saw the word 'plank' and groaned, don't panic! If you've never tried this move, our 30-day plank challenge will help you get started.

1. Lie down on the floor with your elbows under your shoulders, hands together or flat on the floor – whichever feels more comfortable.
2. Engage your core by drawing in your abdominal muscles towards your spine.
3. Keeping your abdominal muscles tight, look at the space in between your hands to ensure they are in line with your body. Keep your eyes looking down and keep your butt in line with your body, too. Don't push your hips up high or try to bring them down.
4. Hold the position for as long as you can.

2. Squats

1. Stand with your feet should-width apart with your toes slightly pointed outwards.
2. Keeping your spine neutral, shoulders back and your chest open, you can clasp your hands in front of you for ease.
3. With your feet firmly planted into the ground, start the move by pushing your hips back as if you're going to sit on a chair behind you. If you struggle with this move, it may actually be a good idea to position a chair behind you so you know where to aim for.
4. Bend your knees to position yourself as far down as possible, keeping your chest lifted always. Keep your lower back in that same neutral position, press through your heels and stand back up to the position you started in.

If you've already been incorporating squats into your workout for the last six months, whether with no weights or a barbell, you could always make your squat harder by adding some free weights. Constantinos recommends adding some kettlebells into your move to help make it more challenging for yourself. Start off with a lower weight than you think you may need, then work your way up, as your muscles will soon be working hard with more repetitions than you may be used to. For complete beginners, our 30-day squat challenge is ideal to ensure you nail the perfect form.

3. Lunges

Lunges are another amazing move for really building the muscles in your quads, calves, hamstrings and your glutes, as well as helping to improve balance in your core strength. For variation, opt for some side lunges instead. Equally as effective as a regular lunge, side lunges will help you engage other parts of your glutes and quadriceps, as well as helping to tone up your oblique muscles.

1. Standing with your feet should-width apart, take a step forward so that your knee is at a right angle to the ground.
2. Make sure that your back knee is also parallel to the ground and that your front knee doesn't extend over the top of your toes, as this can put unnecessary strain on your knee.
3. Lift your front leg and step backwards to return to the start position, swapping to the other leg.

4. Mountain Climbers

1. Find your plank position and make sure that you're distributing your weight evenly between your hands and toes.
2. If you're new to mountain climbers, you may find it easier to prop your arms up on a bench. At home, this could be the arm of your sofa or a chair against the wall.
3. Make sure that your hands are shoulder-width apart, your back is flat, your ab muscles are engaged and your head is aligned with the rest of your body.
4. Pull your right knee into your chest as far up as it can go then quickly switch legs, pulling the knee down and the other back up. It should almost feel as if you're running on the spot – but be sure to bring those knees up high!

Mountain climbers can get a bit disruptive, so if you've got kids who are in bed, these workout sliders are a great option when you need to be quiet. Keep your feet on the discs and simply complete the move by sliding them backwards and forwards in the same motion, rather than taking your feet off the floor.

5. Running on the spot

When running on the spot, be sure to keep your knees high and really drive up. If you find that you want something a little harder, opt for a variation of the classic burpee – learn how to do burpees with the proper form, as shown by a fitness expert.

1. From a standing position, place your hands on the floor in front of you.
2. Kick your legs out behind you, so you land on your toes adopting a plant/press-up position.
3. Ensure your core is tight throughout (to protect your back). Keep your chest over your hands to keep the workload on core and not your neck.
4. Jump your legs back in towards your hands and then stand. This is one rep, continue for the duration of the time frame

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We're letting you in on all of our tummy toning secrets...

Christmas, of course, is a time for indulgence. However, we may already be anticipating what the effects of a constant stream of eating and drinking will have on our waist-lines. There's no point in worrying about it right now (because it's so much fun and we deserve it), but if you feel like you'll want to be starting off your 2019 on a health kick, then these ab exercises may be a perfect way for you to ease yourself in to a fresh new routine.

Having a trim tummy can make the world of difference to how you look and feel. Imagine being able to confidently wear figure-hugging tops? Not wanting to cover your belly with your handbag in the park? Actually looking forward to whipping your kaftan off on the beach once summer 2019 hits... ?

It might seem like an impossible task, but with an easy to follow plan with proven results, losing belly fat really is in your reach. Yes. Yours!

And that's where we come in. This year we've joined forces with personal trainer to the stars Kelly Du Buisson to bring you our new and absolutely exclusive 30-day Tummy Toning Challenge.

How is this different from all the ab exercises I've seen, we hear you cry? Our tummy toning challenge has been specially developed to be less strenuous, with more satisfaction! Kelly's plan has been formulated to target the key areas of your tummy without any difficult to master moves, so that you can pick it up and incorporate the plan into your busy schedule easily.

So take control of feeling good this summer by committing to our 30-day Tummy Toning Challenge in June. Just download and print the plan following the link below, stick it to your fridge, to your wardrobe, above your tv - anywhere that will give you the determination you need to stay focused.

We've even included photos of how to do each move, so you won't get stuck. No expensive gym sessions or personal training plans needed!

And you might want to get that swimming costume at the ready. You'll be feeling ready to bare and will be wishing that Summer 2019 would just hurry up!

Your ab exercises challenge:

Download your own copy of the 30-day Tummy Toning Challenge here

The ab exercises:

Follow Kelly's simple steps to learn the easy 30-day Tummy Toning Challenge moves:

Move 1: Plank on elbows and knees

Make sure elbows are directly under shoulders and tuck tail bone under.

Move 2: Inch worm burpees

Place hands to floor and step one leg at a time back into a plank position. Then step one leg at a time back to hands and come to standing, reaching arms in the the air.

Move 3: Plank on elbows and toes

Curl toes under and lift hips and knees off floor. Push body weight forwards so your nose is in front of your fingers and pull in belly button.

Move 4: Full burpees

Place hands to floor and jump both legs back at the same time into plank. Then jump them back to hands before coming up to standing and jumping up, bringing feet off floor.

Move 5: Plank on hands and toes

Come all the way up on to hands making sure wrists are in line with shoulders and push forwards on toes.

Move 6: Burpees with press up

As above, but as you come into plank perform one press up, lowering nose towards floor and bending elbows, before jumping the feet back in and jumping up to ceiling. To make it easier, lower on to knees to perform press up.

Where to next?

-Feeling brave? Try our 30-day squat challenge too!

Try our 30-day bingo wings challenge too!

-Get rid of the dreaded cellulite - for good!

We're going to let you in on a little secret, now listen in while we whisper quietly... we don't really like exercise.

There, we said it. Yes, we know it's good for us, and yes, the festive season is never an ideal time to think about a fitness plan when the kids are running riot around you. But facts are facts, when it comes to exercise, we want the easiest option! Cue the sofa exercises challenge!

So what would you say if we told you that you could target your whole body from the comfort of your own living room? In fact, you don't even need to leave the sofa!

With the help of Nutracheck Fitness Expert Kelly Marshall, we've devised a clever 30-day sofa exercise plan that means you can get fit at home with minimal effort, and, best of all, you can download it here absolutely free! All you need to do is commit to doing a little exercise every day, and you'll be seeing real results at the end of the month.

How can I possibly get fit just using my sofa, we hear you cry! The sofa exercises are designed to alternate days targeting your lower body and upper body, so throughout the duration of the fitness plan you'll be hitting your arms, chest, tummy, bum and thighs intensively!

The sofa exercises 30-day challenge

To get started, all you need to do is download your sofa exercises challenge following the link below, print it out and pop it up at home or save it to your phone - whatever it takes to stay focused!

You can download your FREE 30-day sofa exercise challenge here

The sofa exercises

Don't worry, we won't be asking you to throw yourself upside down off the sofa in any ridiculously complicated moves. Kelly explains how to perform each of the sofa exercises - you'll be surprised just how easy they are!

The 'odd number' day exercises

Sofa knee drives

With your hands on the edge of the sofa, ensure your chest is over your hands and draw your tummy muscles in towards your spine. Hold this position while you take a knee towards the elbow of the same side, then return that foot back to the starting position before driving up with the other knee.

This should be controlled with your aim to get your knee to touch your elbow (or as close to as possible - don't worry if you are struggling. Your flexibility will improve over the 30 days).

Sofa decline bridges

Lie on the floor with your bum close to (almost touching) the sofa with your heels on the sofa itself. Pull your tummy muscles in and clench your bum then drive your hips up off the floor towards the ceiling, trying to get it above sofa height.

Aim to lift your bum up as high as possible before lowering to touch the floor while keeping your tummy and bum squeezed throughout, and repeat.

The 'even number' day exercises

Sofa incline press ups

Have your hands on the sofa, wider than shoulder width and lift yourself up to adopt a position similar to the knee drives. With your tummy in and chest over hands, bend at your elbows to lower your chest towards the sofa (ideally, until your chest touches the sofa). The incline makes these press ups essentially easier than normal press ups, so even if you think you couldn't do a normal press up you might surprise yourself with this version.

If you are struggling to get the depth, just go to a point from which you can push yourself back to the start, or even regress the exercise and perform it with your knees on the floor.

Sofa triceps dips

Sit on the edge of your sofa (ideally the arm part, which generally would be firmer and more stable), and place your hands on the armrest, close to your hips. Adopt a good posture by trying to place your shoulder blades into your back pockets and lift your chest up proud, maintain this position throughout the exercise.

Now take your body off the armrest and lower it down towards the floor (you should remain close to the couch so you can feel it against your back as you lower).

Lower to where you feel manageable or to 90 degrees at your elbows then push through your hands to drive your body back up.

Tip: The further away your legs are the harder it is - so you can control the demand and adjust as you aim to meet the rep scheme for that day.

We'd love to know if you're going to take The Sofa Challenge, and for you to keep us posted with your progress! Either leave us a comment below or visit our Facebook page to share your sofa exercise experiences. Good luck!

Nutracheck is a calorie counter and food diary website and App.

Make sure to check out our 30-day challenges for thighs and bingo wings too to have yourself feeling confident all over!

When it comes to 30 day challenges, it's fair to say that some can seem a little extreme.

In fact, by using fancy names for different exercise moves and weird terms for our muscles, we're usually put off before we've even started!

It's hard to believe it, but just 10 minutes of high-intensity exercise every day can actually make a massive difference to how you look and feel. Not only will you be improving your fitness and health, but you'll start to look and feel stronger and leaner too. And quite frankly, who'd say no to any of that!?

To show you just how easy it is to get exercise into your everyday life, we've asked Nutracheck Fitness Expert Kelly Marshall to put together your very own 10-minute workout. And you won't believe how easy it is to follow! What's more it's completely free - no gym memberships or fancy equipment required.

https://pages.email.timeincuk.co.uk/jn2035/GTK10minexercisechallenge/capture/

Want your own FREE 10-min workout plan? Simply fill in the form above and it'll be sent straight to your inbox

Kelly says: 'Workout one targets legs in two different ways and the core muscles. This is complemented by workout two, which targets total body, upper body specifically and core in a different way. Together the workouts don't leave anything out, the whole body gets a decent high intensity workout. The result = total body benefit!'

To start your 10-min workout challenge:

• Begin workout one on day one
• 
  
• On day two, switch to workout two
• 
  
• On day three of your workout challenge, have a rest day
• 
  
• On day four, go back to workout one
• 
  
• On day five, go to workout two. And so on! It really is that simple.
• 
  The best part? We guarantee that you'll know how to perform each and every one of the exercise moves mentioned in your 10-minute workout, so there'll be no excuse not to follow the plan every day for a month. By the end of the 30 days you'll be seeing real results!
  

Things to remember:

• Make sure you warm up properly before you exercise (we don't want any aching joints or pulled muscles!)
• 
  
• If you find that you can't do as many of the reps in 10 minutes as the plan says, don't worry. It's about working as hard as you can for 10 minutes
• 
  
• Make the challenge as fun as possible by creating a 10-minute playlist of your favourite high tempo songs!
• 
  We'd love to know how you get on with your 10 minute workout, so let us know in the comments below
  Kelly Marshall, Nutracheck Fitness Expert says 'It's true that you can't out-train a bad diet. To get the maximum benefit from your 10-minute workout, you need to make sure your nutrition is as focused as your exercise. The Nutracheck App is a must-have tool if you want to monitor your diet and track your calorie intake'.
  If you are trying to lose a few pounds as well as tone up, the Nutracheck calorie counter App and website can help. Enter all the activity you do in the exercise diary and see how many calories you've burn. Record everything you eat in the Nutracheck food diary - the App is super-fast to use - and get the balance right to lose weight.

Crunch exercises might sound scary (even painful!) but stomach crunches are actually one of the best ways to target those tummy muscles (not sure about you but we think ours are in there somewhere!) without causing the damage to the neck or back that traditional sit ups can lead to. Thanks to our new 30-day challenge, crunch exercises aren't just for gym bunnies and exercise buffs - you can learn some simple and straight forward crunch exercises that will leave you looking and feeling healthier in just one month, all from the comfort of your own home.

The four crunch exercises in our 30-day crunch challenge are all specially designed to target your abs, for the maximum impact in the minimum amount of time. They target your 'core', and by strengthening your core you can help protect and support your back, protect your spine and body from injury, and help with better balance and stability.

Crunches are by far the best way to target your tummy muscles, but it's important to do them correctly otherwise you'll be completely wasting your time. Which is where Nutracheck Fitness Expert Kelly Marshall comes in! Her 30-day plan, using four crunch exercises, will show you exactly what to do each day for a month, so by the end of the 30 days you'll have a noticeably flatter stomach. And there's no gym membership or expensive equipment needed, you can do the challenge from your living room. Result!

What does the plan involve?

Kelly says: 'What a lot of people don't realise when we talk about "the core", is that the core is composed of two different systems - the stabilisation system and the movement system.

The stabilisation system relates to our deep stabilising muscles, including our transverse abdominals (inner corset), which can be targeted with isometric exercises (such as a static plank).

The movement system comprises of our more superficial muscles that work to flex, extend and rotate our bodies, such as the rectus abdominals and obliques (the "six pack" muscles we can see). To target the movement system we use exercises that incorporate flexing, extending and rotating movements, such as crunches, and this is what this challenge is all about - the movement system (six-pack muscles).'

The challenge

To start your 30-day crunch challenge all you need to do is download your own exercise plan using the link below, print it off and stick it up somewhere that will motivate you to do your daily crunch exercise.

You can download your FREE 30-day crunch challenge here

*Tabata note: use a free timer app or use a 'Tabata' song on Spotify - it displays 20seonds of work followed by 10 seconds rest x 8 (4mins work).

Between sets of a particular exercise or between different exercises assume it is 30 seconds unless it is stated otherwise. Be strict not to take more rest - use a stopwatch or timer.

The moves

There are four crunch exercises you'll be using during the challenge. Kelly outlines each one as well as showing you exactly how they should look!

1. Dead bug

This exercise is not only a test of coordination but creates a demand diagonally across the core muscles, forcing them to recruit and work together. This results in more muscle activation and more gains in strength and tone.

Start by lying on your back with your arms and legs in the air (like a dead bug!). Draw your tummy muscles in toward your spine so it feels activated and your lower back is not arching off the floor. While maintaining tummy tightness, slowly take one arm and the opposing leg away from the midline of the body until you reach a point where you feel you cannot maintain the core tension you started with. This is your strength threshold so at that point slowly return the limbs to the starting position, then do the same with the other arm and opposing leg.

As you get stronger you will be able to take the limbs further away from the body and closer to the floor. Don't compromise technique or you will feel it in your back!

2. Straight leg toe reaches

This exercise fires up the lower abdominals because you have to keep your legs raised off the floor, but then isolates the upper abdominals as you perform a crunch from your upper body to reach for your toes.

Start by lying on your back with your legs raised up so the soles of your feet are facing the ceiling. Draw your tummy muscles in toward your spine, this should minimise any arch in your lower back and then reach with your arms straight to try and touch your toes. This movement should be slow and controlled with ideally a two-second pause at the top of the movement. Even if you can't reach your toes you should be aiming for them. Your ability to keep your legs straight and to reach your toes will improve as you get stronger.

3. Banana crunches

This more advanced exercise isolates the oblique muscles (side abs), targeting that 'love handle' area! Start lying on one side with the arm on the floor out in front of your body at 90 degrees, the other, upper arm bent with your hand at your ear and elbow high. Have your feet stacked on top of each other and make sure you have your hips pushed forward to make a very straight body position.

While maintaining this straight line and with your tummy pulled in, attempt to lift your legs (still stacked) off the floor at the same time as you take the elbow of the top arm towards your hip. Essentially you are trying to create a lift at both ends of the body at the same time, asking the side ab (side facing ceiling) to contract to make it happen. Control the movement as much as possible and repeat for desired reps one side before changing to lie the other side up.

4. Reverse crunches

This exercise isolates the lower abdominals which are often the weakest and the hardest to target. By focusing the demand towards the leg-end of the abdominals we ask the fibres at that end to do most of the work.

Start by lying on the ground with an immovable object behind your head that you can hang on to (i.e, a sofa, bed, cabinet - that doesn't move!). Take your arms overhead to hold on to the object and then lift your legs up in the air so the soles of your feel face the ceiling. This is your start and finish position. Draw your tummy muscles in tight and then pull on the object behind you to brace slightly and to help you while you try to lift your hips off the ground - taking your feet closer to the ceiling. The legs should travel up towards the ceiling and possibly slightly over your body but it should be controlled and not forced by straightening at the knees.

Aim to control the movement up and back to the floor at the same speed - this will be a challenge on the way down where you might find momentum drops you back to the floor. As your lower abs get stronger movement will get bigger and be more controlled throughout.

We'd love to know if you're going to take the 30-day crunch challenge, and for you to keep us posted with your progress! Either leave us a comment below or visit our Facebook page to share your exercise experiences. Good luck!

Kelly Marshall, Nutracheck Fitness Expert, says 'It's true that you can't out-train a bad diet. To get the maximum benefit from your crunch challenge, you need to make sure your nutrition is as focused as your exercise. The Nutracheck App is a must-have tool if you want to monitor your diet and track your calorie intake'.

If you are trying to lose a few pounds as well as tone up, the Nutracheck calorie counter App and website can help. Enter all the activity you do in the exercise diary and see how many calories you've burn. Record everything you eat in the Nutracheck food diary - the App is super-fast to use - and get the balance right to lose weight.

Is it just us or does Christmas seem to sneak up faster and faster every year, leaving minimal time to lose a little of the 'winter weight' we've been gathering as the desire to hibernate sets in?

It's that time again when we suddenly realise that party season is on the horizon, that glitzy dress for your work or family Christmas do is calling, and we want to feel a little slimmer and a whole lot healthier before the celebrations get underway.

Taking on a dedicated 30-day challenge is the perfect way to get in the zone and commit yourself to the idea of sticking to your goal in a healthy way. What's more, our month-long challenges are all incredibly healthy and can be done from the comfort of your home - no fads, and no expensive equipment and memberships!

Nutracheck Fitness Expert Kelly Marshall is here to show you that getting party-ready in 30 days can be done. Her fitness challenge is easily set out so you can see exactly which exercise you need to do each day of the month - there's even examples of how to do each exercise move.

And that's not all! Kelly has devised some top nutrition tips to accompany her 30-days to party-ready challenge, so each day you will have a handy tip to help you on your way to success. Each tip is set out below per day, so just check them off as you go!

What does the plan involve?

The 30-days to party ready challenge targets your legs, bottom, tummy and arms - a real total body approach for an overall body shape change! The format of this challenge follows three days of consecutive work followed by a day of rest to allow the body to recover before the intensity increases.

Kelly says: 'On the rest day, you should ideally incorporate stretching to aid recovery and it can serve as an "active recovery" day where you do something completely different like a light to moderate walk or swim!'

Each 4-day cycle looks like this:

Day 1, 2 + 3: Decline floor bridges --> Assisted Single let squat --> up/down plank Day 4: REST

The challenge

Getting started with your plan couldn't be easier. All you need to do is download your own 30-days to party-ready challenge using the link below, print it off and stick it up somewhere that will motivate you to do your daily exercise. Don't forget to check your tip for that day too, all of which are set out below.

You can download your FREE 30-day party-ready challenge here

The moves

Kelly demonstrates how to perfect each of the three moves you'll need to know, take on the 30-days to party-ready challenge:

1. Decline floor bridges

Find a step (could be stairs or an aerobics step) and place your heels on the step - just heels as it will help engage your bottom during the exercise. Ensure your bottom is close to the step then you are ready to start.

Draw your tummy muscles in and consciously clench your bottom before pushing through your heels to lift your hips off the floor, towards the ceiling. Once you reach the top of the movement return to the floor at a controlled pace remaining the focus on clenching your tummy and bottom. Repeat for the specified number of repetitions.

2. Assisted single leg squats

Lightly hold onto a wall or other solid structure in your home. Lift one leg slightly off the floor and pull your tummy muscles in. To begin, push your bottom out behind you and allow your knee to bend, so your body lowers to a comfortable position. Try to emphasise your weight being on your heel and look down at your knee to ensure your knee doesn't go forward over your foot. This will protect your knee and maximise the recruitment of your bottom muscles!

Try to squat as low as you can with good form and then, to stand, clench your bottom and push into the floor with your heel. The more you consciously clench your bottom, the better training response you will get.

3. Up / down plank

Begin on your forearms and toes (a classic 'plank' position'), you will start and return to this position each time and that counts as one repetition. Lock your tummy muscles in tight then take one hand to where the elbow of that arm was, push down with that hand then follow suit with the other arm. You will end up in an extended arm position (not dissimilar to the starting position of a press up).

Then return on to your elbows by reversing the movement. Try to be as controlled as possible with this, by keeping your hips still. If you are unable to do this exercise then simply regress to working on a static extended arm plank (the press up position) and aim to hold for a duration of 30-4secs for each set.

Your daily nutrition tip

Check your daily nutrition tip to make sure you're on course to be party-ready by December!

Day 1: Track it Number one weight loss tip - keep a food diary. It's the only way to know what and how much you are eating. It's also been proven to double weight loss. Try the Nutracheck website or app.

Day 2: Portion distortion Portion size is the problem for many of us. Learn what a real portion is - protein = an iPhone; cheese = matchbox; pasta = size of your fist; veg = half the plate.

Day 3: Healthy but calorific Healthy stuff still has calories. Be careful with foods like nuts, avocado, olive oil and salmon – all are high in good fats, but that also makes them high in calories.

Day 4: Always weigh foods There are certain foods that it’s all too easy to eat too much of. Breakfast cereals, rice, pasta, jacket potatoes being common culprits. Have digital scales on your worktop and always weigh.

Day 5: Weigh-in weekly only Avoid the temptation to weigh every day - natural fluctuations make it unreliable and demotivating. Weigh on the same day, at the same time, once a week.

Day 6: Good vs bad fats Switch saturated fat found in pastries, cakes, fatty meat and full fat dairy, for unsaturated fats found in olive oil, avocado, oily fish and nuts.

Day 7: Variety is key Eat a mix of fruit and veg to get a wide variety of vitamins and minerals. Aim to include a rainbow of colours. Can be fresh, frozen, dried or juiced – all count.

Day 8: Veg before the rest Always dish your vegetables first – cover half the plate - then potatoes, pasta, rice or protein. This means less room for the higher calorie stuff 0 and you'll still get a filling portion.

Day 9: Stay hydrated Staying hydrated is vital for our body to perform at its optimum. Water, tea, coffee, milk and no-added sugar squash all count. Keep track with the water monitor in the Nutracheck App.

Day 10: Go wholemeal Switch all refined white carbs for wholemeal versions with more fibre and vitamins, to boost health, satiety and weight loss.

Day 11: Breakfast is a must Never, ever skip breakfast. It kick starts your body, gives you much needed nutrients and reduces the likelihood of mid-morning vending machine raids.

Day 12: Regular is best Eat little and often to help control blood sugar levels and hunger. Skipping meals can lead to cravings and poor food choices. Use the meal occasion view in your Nutracheck diary to stay on track.

Day 13: 5-a-day every day Always eat your full fruit and veg quota to get important vitamins and minerals to keep your body functioning healthily. Track your 5-a-day automatically in the Nutracheck website diary or App.

Day 14: Recognise your triggers We eat for many reasons other than hunger. Identify your personal triggers and see the helpful tips on the Nutracheck website to help you beat these going forward. Behaviour change is possible!

Day 15: Alcohol swaps Make smart drink choice by switching to calorie-free mixers, add soda water to your wine and switch your pint for a shandy with calorie- free lemonade.

Day 16: Cut the fat Always cut the visible fat off meat and avoid the skin as much as possible. These can increase the calories by up to 40%!

Day 17: Go low fat Dairy foods are an important source of calcium but always opt for reduced/low/no fat options of yogurt, cheese and milk.

Day 18: Tea time Try switching your usual brew for green tea – calorie-free and full of antioxidants to help boost your health.

Day 19: Easy days Plan in advance for social occasions by setting easy days in the Nutracheck website. This will give you more calories for the weekend and less across week days to compensate.

Day 20: Have a treat Don't cut out your favourite foods, you'll only crave them more. Have a little of what you fancy to keep cravings at bay and avoid falling off the wagon.

Day 21: Get support Don't go it alone! We all have tough days, reach out and ask for help. The Nutracheck forums are a great place to get advice and support when you need it.

Day 22: Snack happy Snacking is a great way to maintain blood sugar levels and avoid getting over-hungry. Opt for nutritious choices - nuts, veg crudités, oat cakes and fruit are all good choices.

Day 23: Egg up your life Eggs are a perfect start to the day, packed full of protein, vitamin D and B vitamins they will give you the boost you need and keep hunger at bay.

Day 24: Swap & save Make smart swaps with your treat foods - you can have a little chocolate but opt for a Curly Wurly instead of a Mars Bar to save over 140 calories.

Day 25: Think 5-a-day Aim to have at least one portion of fruit/veg with every meal or snack - forming this habit will make it much easier to hit your target every day.

Day 26: Cook from scratch Making your own food is the only way of knowing what's in it. Pack your meals full of veggies, wholemeal carbs and lean protein. Nutracheck's recipe calorie counter will work out cals per serving for you.

Day 27: Every mouthful counts Don't miss entering anything from your food diary – you'll only be cheating yourself. Honesty is key to help you spot eating patterns and see where you can make changes.

Day 28: Plan in advance Going for dinner? Check the Nutracheck App or website for the calorie info so you can choose your dish in advance. Plan the rest of your day's calorie allowance around it to stay on track.

Day 29: Serve and remove Portion out your meal and then take the serving dish or pan back into the kitchen / oven. Studies show that leaving your serving dish on the table leads to overeating.

Day 30: Chew it Take your time when eating to fully chew each mouthful and really taste the food. You will fill up more quickly and reduce your chances of overeating.

We'd love to know if you're going to take the 30 days to party-ready challenge, and for you to keep us posted with your progress! Either leave us a comment below or visit our Facebook page to share your sofa exercise experiences. Good luck!

Kelly Marshall, Nutracheck Fitness Expert says 'It's true that you can't out-train a bad diet. To get the maximum benefit from your party-ready toning plan, you need to make sure your nutrition is as focused as your exercise. The Nutracheck App is a must-have tool if you want to monitor your diet and track your calorie intake'.

If you are trying to lose a few pounds as well as tone up, the Nutracheck calorie counter App and website can help. Enter all the activity you do in the exercise diary and see how many calories you've burn. Record everything you eat in the Nutracheck food diary - the App is super-fast to use - and get the balance right to lose weight.