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Daily Work-Out
1. TONE YOUR WAIST
REPEATS: 15 building to 25 times
each side.
ACTION: Stand with your feet shouder-width apart, knees slightly bent.
Rest your hands on your hips and
keep your back straight and shoulders down. Facing forward, bend
your torso to the right until you feel
the stretch in your left side.
Straighten up and repeat to the left
2. FLATTEN YOUR STOMACH
REPEATS: 10 building to 20 times.
ACTION: Lie on your back, knees bent, feet flat on the floor hip-width apart.
Supporting - but not pulling - your head with your hands, curl your upper
body forward off the ground. At the same time breathe out and pull in with
your stomach muscles. Slowly lower your back to the floor, breathing in.
3. FLATTEN YOUR STOMACH
REPEATS: 10 building to 20 times.
ACTION: Lie on your back, arms at your sides. Bend your knees and raise your
legs in the air, crossing your ankles. Breathe out and pull your stomach muscles in as you roll your hips up toward your ribs in a tiny, controlled movement. Hold and breathe in. Then breathe out as you roll your hips back down.
Always keep your back pressed to the floor.
4. TIGHTEN YOUR BUTTOCKS
REPEATS: 15 building to 25 times each leg.
ACTION: On all fours, place your knees below your hips and your elbows
below your shoulders with your forearms forward for balance. Straighten your
right leg out behind you and lift it to hip level. Slowly lower. Keep your stomach muscles pulled in throughout this exercise.
5. SHAPE HIPS AND LEGS
REPEATS: 10 to 15 times each leg.
ACTION: Stride forward with your right
leg. Keeping your back straight and
hips forward, bend both knees until
the left almost touches the floor
behind you and the right leg is at
right angles. Feel the stretch
6. FIRM FRONT OF THIGHS
REPEATS: 15 to 20 times each leg.
ACTION: Holding a chair for support,
stand straight and turn your legs out
slightly from the hips so your knees
face outward. Raise the right leg as
high as you can in front of you, aiming for waist level. Lower slowly
7. FIRM INNER THIGHS
REPEATS: 15 to 20 times.
ACTION: Lie on your back, legs bent. Raise your knees to directly above your
hips and lift your lower legs so that they are parallel to the ground. Press your
back into the floor. Part your legs as far as you can to the sides then squeeze
them back together. Rest your arms out at your sides for balance, or place
your hands on your inner thighs for resistance
8. TONE BACKS OF ARMS
REPEATS: two to three sets of eight.
ACTION: Sit knees hip-width apart.
Hold a weight in your right hand and
raise, straightening your arm. Place
your left hand below your right
elbow and lower the weight behind
you until your elbow points upward
9. TONE FRONT OF ARMS AND SIDE OF BACK
REPEATS: two building to three sets of eight repetitions, both arms.
ACTION: Sit on a stool and place the weight – 1/2KG(1LB) building to 21/4kg (5lb)
on the floor next to your right foot. Rest your left forearm over your thighs for
support. Lean forward, flattening your back. Pick up the weight with your right
hand and draw it up to your armpit. Lead with your elbow and keep your arm
close to your side. Slowly lower without letting the weight touch the floor
10. SHAPE YOUR SHOULDERS
REPEATS: three sets of eight repetitions.
ACTION: Stand with feet hip-width apart, toes forward. Holding a weight – 1/2kg
(1lb) to 1 1/2kg (3lb) - in each hand, start with hands in front of your thighs,
palms inward. Leading with your knuckles and keeping palms facing down,
raise arms out at the sides to shoulder level. Hold for a count of five, then
lower slowly Rest between each set.
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