Lunges – great for
firm bums and thighs
•1 set of 15 to 24
reps with each leg
Stand in a split
stance with your right leg forward and left leg back. Slowly bend the knees,
lowering into a lunge until both legs are nearly at right angles. Keeping the
weight in your heels, push back up to starting position. Keep your back
straight and don’t let your knees extend over your toes.
Calf raises –
great for shapely legs and calves
•2 sets of 15 reps
Stand straight but
avoid locking your legs. Slowly move onto your toes lifting your heels off the
ground and then slowly lower your heels back down. Place hands on a wall or
chair for stability. For more of a challenge, do these calf raises away from
the wall and with a weight in each hand, such as two water bottles.
Bridges – great
for firm bums
•2 sets of 15 to 20
reps
Lie on your back with
your knees bent and heels close to your bottom. Your feet should be
shoulder-width apart and flat on the floor. Raise your hips up to create a
straight line from knees to shoulders. As you come up, tighten your abdominal
and buttock muscles. Don’t let your knees point outwards.
Stomach crunches –
great for flat stomachs
•2 sets of 15 to 24
reps
Lie down on your
back, knees bent and hands behind your ears. Keeping your lower back pressed
into the floor, raise your shoulder blades no more than 3 inches off the floor
and slowly lower down. Don’t tuck your neck into your chest as you rise and
don’t use your hands to pull your neck up.
Obliques – great
for toning love handles
•1 set of 12 to 24
reps on each side
Lie down on your back
with your knees bent and together and feet off the floor. Place your right hand
behind your right ear and extend the left arm out. Keeping your lower back
pressed into the floor, lift your shoulder blades off the floor and curl your
upper body diagonally across your chest towards your left knee and lower down.
Back raises –
great for good posture
•2 sets of 15 to 24
reps
Lie down on your chest
and place your hands by your temples or extended out in front for more of a
challenge. Keeping your legs together and feet on the ground, raise your
shoulders off the floor no more than 3 inches and slowly lower down. Keep a
long neck and look down as you perform the exercise.
No comments:
Post a Comment