Many people spent weeks at the gym last year creating the perfect summer bodies and following a healthy, balanced lifestyle.

Day-after-day they carefully monitored every calorie, carb and anything else that passed their lips.

With the few last days of holidays remaining, some are still in their bikinis or Speedos lying on sun loungers and any thought of exercise during this time is usually brushed aside.

But Sonwabo Bomvana, a licensed Zumba instructor, advises against falling off the exercise wagon.

Bomvana says a workout doesn’t need to be rigorous and confined to a gym.

And in fact, it has to be creative and fun - and can be done even in the comfort of one’s own home.

Ever thought that you could help stay in shape with your simple dance moves such as hip hop, reggaeton styles, Pantsula or gumboots dance?

“Dedicate a few minutes to sweat it out in a fun way and in that way you still continue with your regime during the festive season,” he adds.

And a former X Factor winner, Leona Lewis, 32, found a fun way to stay on track.

In an interview with Daily Mail, Lewis, a fan of spinning classes, running and hot yoga, shared her secret to her well firm legs.

A single leg circle is a great way to tone legs, she says. And the best way to do it is to lie on your back with arms by your sides and palms facing down.

Then point your left foot upwards and rotate your leg slightly outward. Inhale and trace a circle on the ceiling with your left leg, keeping your hips still.

Trace the circle three to four times clockwise, then anti-clockwise. Perform three sets on each leg.

Paul Rothschild, owner of Body Under Construction, says the key with exercise is routine.

According to him, many people generally fall off the exercise wagon because their routine changes and they struggle to prioritise a workout. The most effective solution when on holiday is to exercise in the morning before you start your day. This way you make sure nothing can interrupt your routine. Here’s a few tips on how to keep at it:


Start with your feet shoulder-width apart and your toes pointing slightly outwards. Keep your head and chest up and your back straight as you squat towards the ground. Stop when your quads are parallel to the floor. Make sure to push through your heels as you squat.


Facing away from a chair or bench, place your palms shoulder distance apart. Lower yourself towards the floor keeping your body close to the chair or bench. Stop when your upper arms are parallel to the floor and return back to the starting position.

Front plank

Start lying on your stomach, with elbows aligned under shoulders and forearms on the ground. Keeping your body nice and straight, lift your body up on to your forearms. Keep your back flat, pulling your belly button into your spine. Hold in position for the duration of the interval.

Alternating back lunges

Start standing upright. Lunge back with your right leg, keeping your back straight, head in the neutral position with your eyes forward and keep your core tight. Make sure your knee is behind your toes on your left leg. Lower your right knee until it almost touches the floor and your left thigh is parallel with the floor. As you lunge back, rotate your torso over your front leg. Return to the start position and repeat with the other leg.

Push ups

Place your palms just wider than shoulder-width apart. Lift your body into plank position either up on your toes or drop your knees if you need to. Keeping your back straight, lower your chest towards the floor. Stop when your upper arms are parallel to the floor and return back to the starting position

Mountain climbers

Get into a plank position on your hands. While holding your body up, bring one knee forward under your chest. Repeat with your other leg. As your strength improves, aim to increase the speed of the movement.