We all want the abs, but if you’re on a budget, paying a personal trainer or buying gym equipment seems excessive. Luckily, we have the perfect, extremely inexpensive solution for you.

So, you can pay anything from R6 000 for a home gym, or you can pay R20 for a pack of 25 paper plates. We would definitely opt for the latter!

Once you have your paper plates, use the list below for a muscle-aching full-body workout.


Starting position: Put each foot on its own paper plate, now move down into a plank or push up position, keeping your toes pressed on the paper plates.

Exercise 1: Alternately tuck your knees up towards your chest, sliding the paper plate on the floor. This exercise is also known as mountain climbers. Continue for 1 minute.

Exercise 2: Open and close your legs by pushing your feet out to the sides and then pulling them back in. Keep your hips still and belly pulled in. Continue for 1 minute.

Chest and arms

Starting position: Go down into a push-up or plank position with each of your hands on a paper plate.

Exercise 1: Slide your hands outwards as far you can go, brining your chest down to the floor. Then slide them back into a push-up position. Continue for 30 seconds.

Exercise 2: Repeat the exercise above, but when you bring your arms in, go down for a push-up and then repeat. Continue for 1 minute.

Back and butt

Starting position: Lie down on the floor on your back. Put each of your feet on a paper plate and pull your feet towards your buttocks. Lift your bum into the air, keeping your arms on the floor next to your side. This is also called bridging.

Exercise 1: Slide your left foot forward away from your buttocks and slide it back again. Repeat with your right foot. Keep your hips and back lifted and still. Continue for 1 minute.


Starting position: Stand with your feet together and place one foot on a paper plate.

Exercise 1: Go down into a side lunge by sliding the paper plate out to your side and bending the standing leg as far as you can, with control, slide your feet back together. Do 15 with each leg.

Exercise 2: Place your right foot on a paper plate and make small circles on the floor, keeping your legs straight. Progressively make it harder by bending the left leg and making the circles bigger. Then do the same with the other leg. Do this for 30 seconds on each leg.


Starting position: Go down into a push-up position and place each of your hands on a paper plate.

Exercise 1: For this you need some space. Run forward, pushing and sliding the paper plates with your hands on the floor. Turn around and go back again. Continue for 30 seconds.

About The Author

Clarissa Grobbelaar

Clarissa Grobbelaar is a personal trainer at Planet Fitness Fourways. Drawing from her experience as a rhythmic gymnast, she still regularly incorporates random and unplanned interpretive dance into her sessions.

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