Posts Tagged ‘hamstring’


Beautiful Beach Body – Week1

March 17, 2011

With summer fast approaching, now is the perfect time to get your body looking its very best for the beach. If the very idea of parading about in your bikini/trunks fills you with dread, then fear not -Superfitdirect will be bringing you a 5 week exercise plan, focusing on a specific area to tone each week (Bum, Legs, Arms, Abs and Chest). So start early to make the most out of your gorgeous body this summer.

 Week1 –Bootylicious  

If you don’t focus on your butt, no one else will!

You can shape and tone your bottom by doing the following exercises however used in conjunction with the elliptical machine, walking on an incline on the treadmill or by walking outdoors at a medium pace will help speed up the toning process.

Reps and Sets = 2 sets of 20 repetitions for each exercise.

Bridge- (Glutes)                 

Lie face up (a yoga mat is ideal for this due to its padding) with your arms at your side, knees bent and feet flat on the floor. Lift your hip towards the ceiling, squeezing your bottom muscles tight. Hold this position for three seconds before you lower yourself to the starting position.  

Bridge on a body ball –(Glutes, Rear thighs and Lower back)

Lie on the floor face up with a body ball in front of you. Place your arms at your side, with your palms turned down. Bend your knees and place your feet on the body ball. Lift your left foot so that your leg is straight and your knees are together. Keeping your hips level and your right foot on the body ball, raise your bottom off the floor. Slowly lower it towards the floor, pause and push your hips back into the air. Swap legs and repeat exercise.

Bottom kickback – (Glutes & Hamstrings)

Kneel on all fours on a mat, with your forearms and palms flat on the floor. Keep your back straight and slightly horizontal. Lift your left knee off the floor and raise your heel to the ceiling, then lower the knee and cross it behind your right leg, before returning to the start. Continue with the left leg for 30 seconds then switch to the right for a further 30 seconds.

Kneeling side kick-(Glutes)

Kneel on all fours and extend your left leg sideways, tilting your head and body to the left. Lift your left leg of the floor to hip level. Bend and straighten your knee to perform a kicking move, complete one set and repeat on the right leg.

Step ups –(Thighs and Glutes)

Stand at the bottom of a stairs and put your right foot on the second step. Push up through your thighs and lift your left leg onto the second step. Reverse the movement and return to the start position, repeat the exercise with the opposite leg.

Make sure you carry out the exercises slowly and don’t use momentum.