Life has been busy lately for Mel C. Between her recent wedding and rehearsals for her upcoming tour, it’s easy to wonder how the singer-songwriter finds time to train. Even so, she continues to make fitness a priority, recently fitting in an outdoor bodyweight workout.
’75 training days left until tour starts,’ she wrote alongside a clip of herself performing a series of movements using park benches and bars.
‘Mel C’s workout is a great full-body session as it builds upper-body, lower-body and core strength while improving balance, stability and coordination,’ says Sarah Campus, PT, instructor, nutrition coach and founder of LDN MUMS FITNESS.
‘It targets multiple muscle groups efficiently, making it effective for overall fitness and functional movement,’ she adds.
Mel C’s 3 bodyweight exercises for full-body strength1. Leg raises
Hang from a pull-up bar with an overhand grip, keeping your arms fully extended and your legs straight.Brace your core and lift your straight legs to around 90 degrees, or as high as you comfortably can. As you get stronger, progress beyond 90 degrees and eventually aim to touch the bar with your toes while maintaining strict control.Pause briefly, then slowly lower your legs back to the starting position. Avoid swinging to initiate the movement – you want your core and hip flexors, rather than momentum, to do the work.
Leg raises strengthen your lower abdominals and hip flexors while improving core stability, says Campus.
‘A stronger core supports better posture, enhances athletic performance and helps reduce the risk of lower back pain.’
2. Bulgarian split squats
Stand in front of a bench or platform that’s around knee height, with your feet hip-width apart.Place one foot on the bench behind you, resting the top of your foot on the surface. Position your front foot far enough in front of the bench so that your knee stays stacked over your ankle at the bottom of the movement.Brace your core and glutes, then lower with control. Keep your chest lifted and stop when your back knee hovers just above the ground, or when you’ve reached a comfortable depth.Pause, then drive through your front foot to return to standing, squeezing your glutes at the top.
‘Bulgarian split squats strengthen your quadriceps, hamstrings, glutes and calves while improving balance and stability,’ explains Campus.
Training one leg at a time also helps correct muscle imbalances and build functional lower-body strength, she adds.
Place your hands shoulder-width apart on a sturdy bench, step or other elevated surface, with your shoulders stacked over your hands. Keep your body in a straight line from head to heels.Lower your chest towards the bench, tucking your elbows so your upper arms form roughly a 45-degree angle to your torso.Pause briefly, then press back to the starting position while keeping your core braced throughout.
Incline press-ups strengthen your chest, shoulders and triceps while also engaging your core, says Campus.
‘The height reduces difficulty, allowing for better technique and improved endurance,’ she explains, ‘and is a great stepping stone towards standard press-ups.’
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