When it comes to shaping up, research
shows less is more. Here are five barely have to move moves that tighten up
every inch…
1. Total body toner
The plank with glute squeeze works your
entire body, increasing your core strength and lifting your bum’, explains
Fitness First trainer, AJ Perera.
§
Start in a press-up position, with your arms
straight or resting on your elbows.
§
Engage your whole body, squeezing your bum. Hold
for 1 minute before relaxing. Repeat twice.
Total
body toner
2. Leg firmer
‘The one-legged tree pose requires a huge
amount of balance, so it serious works your core and the balancing leg’,
explains AJ. ‘This move is also great for improving flexibility in your legs
and hips’.
§
Stand with your feet hip-width apart, hands on
your hips
§
Shift your weight slightly onto your left knee.
Bring your right leg up to your chest by bending your knee, and grab your right
ankle with your right hand.
§
Place the sole of your right foot against your
inner left thigh and allow your right knee to fall towards the floor. Place
your hand back on your hip.
§
Keep your standing (left) knee slightly bent to
engage your thighs, and hold for 30 seconds. Repeat on both sides. Do three
sets.
Leg
firmer
3. Waist cincher
‘The side plank is really effective move
for working your obliques and cinching in your waist ideal before a night out
when you want a quick tone up without getting sweaty’, says AJ. ‘Plus, you’ll
feel it in your shoulders, too’.
§
Start in a full plank position. Lift your right
hand off the floor and raise your body up to the side so you’re balancing on
your left forearm, legs straight, feet together.
§
Bring your right arm up to the ceiling or put
your hand on your hip. Look forward and hold for 15 seconds.
§
Return to the plank position and switch sides.
Repeat three times.
Waist
cincher
4. Bum lifter
‘The chair pose is a great way to work your
entire lower body without much effort’, says AJ. ‘It’s especially good for
hamstrings, quads and glutes, as it engages the muscles in your lower body as
effectively as a set of squats’.
§
Stand with your feet hip-width apart.
§
Lower your bum as if you are going to sit in a
chair, trying to get your things parallel to the floor. Don’t allow your knees
to go past your toes.
§
Hold for at least 30 seconds. Repeat three
times.
Bum
lifter
5. Stomach strengthener
‘Not just one of the best ways to
strengthen your core, the abdominal brace is also great if you have back
problems and find crunches painful’, says AJ. ‘Plus, you can do it anywhere,
whenever you have a space minute or two”.
§
Stand with feet hip-width part, hands on your
hips, elbows bent.
§
Pull your belly button in towards your spine,
and hold it as tightly as you can for 15 seconds, while still breathing.
§
Release and repeat twice, adding five seconds to
each set.
Stomach
strengthener
