women

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

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

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

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

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

Stomach strengthener

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