4.
Hee-haw
Reps: 12
Targets: Quadriceps, glutes, arms and shoulders, while also stretching
and lengthening the front of your thighs to help avoid bulk.
·
Kneel on the floor with
your abs engaged and shoulders back, a dumbbell in each hand (a)
·
Keeping your arms
straight, raise your arms to chest height.
·
Lean back as far as you
are comfortable, without bending your spine (b), then return to the starting
position by using your quads (fronts of the thighs)
5.
Tummy tuck
Reps: 10 each side
Targets: Hamstrings, glutes, core, arms and shoulders. This is a great
total body move for all over toning.
·
Begin in a plank
position with your wrists in line with your shoulders and your belly button
pulled into your spine.
·
Slowly and controlled,
bring your right knee towards your right elbow and pull in your abdominal muscles
(a). Finish the move by kicking your right leg back behind you, squeezing your
glutes at the top of the move (b)
·
Lower your leg back to
the floor and repeat
Don’t forget to breathe throughout
this exercise!
6.
Chest flab be gone
Reps: 15
Targets: Hamstring, glutes, core, chest and arms. Great for toning that
stubborn area where your chest meets your arms, just by your armpit.
·
Begin in a bridge
position on your back, with your hips in the air and your arms above your chest
(a)
·
Keeping your elbow
soft, lower your dumbbells out to the side, stopping just a few inches off the
floor (b)
·
Fly your dumbbells back
in, squeezing your chest as you do so.
·
Keep your abs engaged
and your back in a straight line throughout.
7.
Waist twists
Reps: 24 (12 each side)
Targets: Lower abs, tops of thighs and lower back.
·
Start in a V-sit
position with your shoulders and legs off the floor and your abs engaged. Raise
your hands to your chest.
·
Draw your left elbow
towards your right knee as you twist to the right (a).
·
Slowly returning back
to the centre before repeating to the opposite side (b)
Break a sweat with these cardio workouts
Try HIIT –
high-intensity interval training:
· HIIT the treadmill
Walk on an
incline for two minutes, and then sprint as fast as you can for one minute.
Repeat five to eight more times.
· HIIT bike ride
Warm up on
a Spin or road bike for 10 minutes. Stand and pedal all-out for 30 seconds,
then sit and cruise at a moderate pace for 30 seconds. Go easy for three
minutes. Repeat five more times.
· HIIT running session
Warm up
with a brisk walk or jog, then sprint for 30 seconds. Slow down to a light jog
or walk for two minutes. Repeat six to 10 times.
