women

It’s time to ditch your hang-ups and embrace your curves. Kristoph Thompson reveals how to hone a bombshell body

Looking great is a much about rock-solid confidence as it is rock-hand abs. so what would it take to boost your self-esteem? A workout that celebrates your curves and sculpts your waist should do it!

A trim waist ranks highly on our wish list for many reasons, not lease it’s vital for a healthy heart. We also love how it echoes the sexy silhouettes of ’50s-era screen sirens. To rock your own magnificent middle you’ll need to take a triple-pronged approach involving high-intensity cardio, healthy eating and effective toning moves.

These eight exercises, which get your heart pumping while targeting your waist, thighs and shoulders, will put on the fast track to a hot hourglass figure. All ability levels should aim to complete four to five circuits of the workout three times a week to see scorching results.

Kit you’ll need

3 – 5kg dumbbell

4 – 8kg kettlebell

Two-point plank

Description: Two-point plank

Areas trained

Stomach, shoulders, lower back

Technique

·         Begin in plank position with your upper body supported by your forearms.

·         Lift your right hand and left foot off the floor and hold for a count of one, keeping your hips and shoulders level.

·         Return to the start position. This counts as one rep. switch sides with each rep.

Beginner: 8 – 10 reps

Intermediate: 10 – 12 reps

Advanced: 15 – 20 reps

Safety tip

Keep your core engaged and your body in a straight line from head to toe

Frog jump

Description: Frog jump

Areas trained

Stomach, cardio

Technique

·         Begin in plank position with your core tight.

·         Jump your feet forward, then jump your feet back and out to one side straightening your legs.

·         Jump your feet back in, then out to the other side and in, to complete one rep.

Beginner: 10 – 12 reps

Intermediate: 12 – 15 reps

Advanced: 15 – 20 reps

Safety tips

Land softly on your toes with each jump

Striding jack

Description: Striding jack

 

Area trained

Cardio

Technique

·         Begin standing with your feet together and your arms at your sides.

·         Perform a jumping jack, then jump again and land with your right foot and your left arm forward.

·         Jump again, alternating your arms and legs, so your left leg and right arm are in front. Jump your feet together and bring your arms to your side.

·         Continue the sequence for the allotted time.

Beginner: 30 seconds

Intermediated: 45 seconds

Advanced: 60 seconds

Safety tip

Land softly, with your knees bent, keeping your body upright throughout

Side crunch

Description: Side crunch

Area trained

Sides of stomach

Technique

·         Lie on your back on a mat with your knees bent, taking your legs over to your left and resting them on the floor.

·         Place your hands lightly on your temples and slowly crunch upwards.

·         Lower and repeat for the required number of reps to complete one set, then take your legs to the right for the next set.

Beginner: 10 – 12 reps each side

Intermediate: 12 – 15 reps each side

Advanced: 14 – 20 reps each side

Safety tip

Keep your neck relaxed and don’t pull with your head

Side pulse

Description: Side pulse

Areas trained

Sides of stomach, shoulders

Technique

·         Begin in side plank position, supporting your upper body on your right forearm, with your body in a straight line from your feet to your shoulders. Rest your left hand on your left hip.

·         Lower your hips to the floor, bending from your waist, and rise slowly up. Repeat to complete one set then switch sides.

·         To make it harder, hold a dumbbell against the hip that’s furthest from the floor.

Beginner: 10 – 12 reps

Intermediate: 12 – 15 reps

Advanced: 15 – 20 reps

Safety tip

Keep your hips in line and your core tight throughout

Kettlebell swing

Description: Kettlebell swing

Areas trained

Thighs, bottom, shoulders, stomach

Technique

·         Stand with your feet just wider than shoulder-width apart, with a kettlebell positioned on the floor between your feet.

·         Reach down, pushing your hips back and take hold of the handle of the kettlebell in your left hand, palm facing toward you.

·         Straighten your hips and knees, pushing your chest height, keeping your arm straight.

·         Immediately swing down again, and repeat. Change arms after the allotted time.

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds

Safety tip

Ensure the movement is continuous and fluid. Keep your back straight throughout.

Crunch

Description: Crunch

Areas trained

Stomach, sides of stomach

Technique

·         Lie on your back with your knees bent.

·         Hold a dumbbell in your right hand, with your arm pointing toward the ceiling.

·         Lift your head and right shoulder a few inches off the floor and hold for a count of one.

·         Slowly lower and repeat. Change arms on the second set.

Beginner: 10 reps

Intermediate: 12 – 15 reps

Advanced: 15 – 20 reps

Safety tip

Keep your neck and shoulders relaxed and your lower back in contact with the floor

Travelling burpee

Description: Travelling burpee

Areas trained

Thighs, bottom, cardio

Technique

·         Begin standing, then squat down, placing your hands on the floor either side of your feet.

·         Jump your feet backward into plank position, then back in toward your hands. Jump up and forward as far as you can. Land softly to complete one rep. repeat for the allotted time

·         If space is limited, turn to face the other way after rach jump

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds

Safety tip

Don’t allow your hips to sag or your back to arch during the plank

 

 

 

Top search
women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
Other
women
- Antibiotics That Pregnant Women Must Stay Away From
- Your Inner Symphony
- Boost Your Brain Health, So Get Moving Right Now
- Happy Living Health Wrap
- Get A Flat Tummy, Fast!
- How Does She Do It?
- The Dolce Diet : Eat, Drink And Win!
- 3 Ways To… Work Harder With Water
- Boost Your Burn
- Think Yourself Slim
 
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Women
Top 5
women
- Cinnamon: A natural treatment for Polycystic Ovary Syndrome?
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain