Posts Tagged ‘squats’

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Back to Flat – Blast Your Post-Baby Fat!

June 2, 2011

 

Finding time to exercise with a small baby is challenging, and requires support, planning and commitment. The results however are well worth the commitment so, next time dad/friend/grandparent takes baby out for an hour have a go at our postnatal workout and get those abs back into shape !

Having a baby stretches the muscles of your tummy (up to 60cm)  to their limit, so in order to get your shape back you need to draw back these muscles using specially targeted exercises. First work on toning your deepest abdominal muscles, the transverse abdominis. Then slowly build and strengthen the obliques. Finish by shortening and toning the top layer of abdominal muscles known as the rectus abdominis.

The following exercises should only be done once you have had your 6 week check up and the doctor has given you the go ahead to start exercising again. Warm up then perform the exercises for one minute each.

1) Tummy Toner

Lie on an exercise mat facing up, with your knees bent. Draw your belly button in to your spine and hold for a second. Relax and repeat.

2) Pelvic Toner

Lie on an exercise mat facing up, with your knees bent. Squeeze your pelvic floor muscles for ten-second bursts. Relax and repeat.

3) The Squeeze

Lie on an exercise mat facing up, knees bent with a cushion in between your knees. Squeeze the cushion in between your knees as hard as you can for ten seconds, relax and repeat.

4) Super Woman

Kneel on all fours, simultaneously lift and straighten left arm and right leg holding a super Woman pose for 5 seconds, relax and repeat with other arm and leg.

5) Ballet Move

Stand straight with your feet shoulder width apart, hands on hips. Lower slowly into a wide squat position. Keep heals on floor and hold for a couple of seconds before repeating.

6) Hand press

From a standing position arms out in front of you chest height, elbows out, push palm of hands together for 5 seconds relax and repeat.

Good Luck Mums!

 

 

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Beautiful Beach Body – Week2

March 29, 2011

Legs 11

If you’re looking for those perfect pins to display in shorts this summer, then look no further than SuperFitDirect’s leg exercises below. If you train your legs with these exercises 2-3 times per week and work to improve the amount of sets and reps you can do as well as the weight, your legs will shape and tone up in time for summer. To burn of fat from legs you need to also incorporate the exercises with some cardiovascular exercises such as running, cycling or an exercise class.

Equipment

A light free weight

Body ball

Yoga Mat

Chair

Inner Thigh Squeeze – (Inner Thighs)  2 sets of 20 reps

Place both hands and knees on your body ball, keep your feet on the floor for balance. Most of your bodyweight should be resting on the ball. Squeeze your knees together into the ball, hold this squeeze position for a second before relaxing but knees in contact with the ball. Repeat for remaining reps.

Side Lunge to Touch -(Inner and outer thighs)  10 reps alternating legs.

Stand with both feet together and your hands by your side. Take a large step to your right, when you place your right foot down, bend your knee and push your bum back as you lower your foot to the ground Once your right thigh is almost parallel to the floor, bend forward and touch your right shin with both hands then, push back up to your starting position and repeat on your left leg.

Perfect pins -(Thighs)   1 minute

Lie on your side and support your head with one hand. Lift your top leg and place you foot onto a chair. Very slowly, lift the lower leg to touch the underside of the chair, hold for a few seconds, lower several inches, then lift straight back. Continue for 30 seconds then switch legs and repeat.

Thigh and Calf squat – (Hips,thigh,calves and bottom) -2 sets of 20 reps

Stand with your feet slightly wider than shoulder width apart, toes pointing out at 45 degrees. Put your hands on your hips. Bend your knees to 45 degrees and lift your heels off the floor, while squeezing your bottom tight. Slowly lower your heels back and straighten your legs.

Calf raise with dumbbells – (Calves and ankles) 2 sets of 20 reps

Stand with your feet hip -width apart with a dumbbell in each hand. Raise yourself into your tiptoes, keeping your weight evenly distributed between your big toe and little toe on each foot. Slowly lower your heels back to the ground.

Side leg lift- (outer thighs)

Lie on your side in a straight line with your leg on top of the other. Lift your top leg up towards the ceiling and then lower it with control. Pull your tummy into your spine and squeeze your bottom throughout the exercise. Repeat on the other side.

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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.

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5 Exercise Tips To Tone And Define Your Arms For The Summer

March 8, 2011

If you’re looking for toned arms that you won’t mind flaunting this summer, then have a look at our workout plan, they will have your arms looking shapely and toned in no time at all.

Muscles work in pairs so when one muscle is contracting the other muscle is relaxing, therefore it is important to work opposite muscle groups.

What you will need

Dumbbell

Body Ball

How Many?

If you are a beginner you should aim for 2 sets of 10 to 15 reps. once you are able to carry this out comfortably then increase this to 3 sets of 15 reps.

The Bingo Wing Fighter

This exercise will target the wobbly bit on the underside of your upper arm.

Stand with feet hip width apart, holding your dumbbell in each hand by your sides and squat so that your dumbbell is just in front of your feet. Return to standing position quickly pulling your dumbbells up so that they finish either side of your chin. Your elbows should be high and out to the sides, ensuring your back is kept straight through out the exercise.

 

Triceps Extension

This exercise will work your triceps.

 

Kneel on the floor with your back straight. Hold your dumbbell in your right hand and extend it up to the ceiling. Lower the dumbbell to your shoulder blade. Extend your arm to the ceiling but be careful not to lock your elbow. Repeat exercise with your left arm.

Front Raises

This exercise will work your shoulders.

Stand with your feet hip-width apart, holding a dumbbell in each hand with the palm of your hand facing down. Keep your arms in front of your thighs with a slight bend in your elbows. Lift your right arm by rotating out 90 degrees (up to your shoulder height) and then lower it again with control, repeat with your left arm ensuring that your don’t swing your body to lift either of the dumbbells up. 

The Upper Arm Toner

This exercise works your triceps, biceps and also your shoulders.

Sit upright on a bodyball, with your legs slightly apart for balance. Hold your dumbbell in your right hand above your head and with your left hand on your hip. Bend your elbow and lower your dumbbell behind you, until it touches your shoulder blade. Lift back up to your starting position, repeat this for the duration of your sets of reps and then repeat with your other arm. 

Double Punch

This exercise is great for working biceps, triceps, shoulders and also your forearms.

Sit upright on a bodyball holding a dumbbell in each hand at chin height, your arms should be bent in tight to your body. Press both dumbbells out in front of you and  repeat again. Lift both dumbbells up above your head until your arms are completely straight, palms inwards. Lower then repeat this again, This four move sequence equals one rep.

For best results

Carry out the exercises slowly; speeding up will cause you to use speed rather than your strength.

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Lose Fat & Regain Your Abs!

February 5, 2011

Many people who exercise regularly don’t always get the results they are after, this can be because like any other activity you can get stuck in a rut with the same training week in week. If your Ab program no longer challenges you, its time to kick start the New Year with exercises and advice on abdomen workouts that will help you obtain the ultimate Ab six pack.

You have four tummy muscles . The most commonly trained stomach muscle is your six-pack muscle, which runs from your ribcage down to your hip bones. Your side muscles internal and external make up the next two. You have a deeper and outer layer on both sides. If you train these muscles then this will shape your waistline. Below are a few exercises that will help you get started, Before you complete the following exercises you should always start with a short warm .

Medicine Ball Throw

Areas Trained -Stomach, core and lower back

*Sit with your knees bent, holding a Medicine Ball on your chest.

*Lean backwards until you feel tension in your stomach muscles.

*Throw the Medicine Ball up in the air, catch and repeat.

Ensure your Belly button is pulled in.

The higher you throw the ball the harder your stomach will have to work.

 

Long Lever Crunches

Areas Trained-Stomach

*Lie on your back with your right arm extended above your head, your right leg straight with your left knee bent.

*Lift your upper and lower body towards each other, bringing your extended right leg level with your left knee`s height, and lower down slowly.

* Repeat to complete one set, then repeat with your left arm and left leg extended.

 

Crunches with legs at 90 degrees

Areas Trained -Stomach

*Lie on your back with your legs at 90 degrees

*Put your hands next to your temples and look up.

*Lift your shoulders two inches off the floor, relax and repeat.

Don’t pull your knees in towards your chest.

Keep looking at the same point throughout the movement.

 

Squat with rotations

Areas Trained -Stomach, bum and side muscles

*Stand with your feet shoulder-width apart, holding one dumbbell with both hands at chest height.

*Squat down, bending at the hips and knees. As you return to standing, twist through your waist and raise your right leg upwards and across your body, towards left elbow.

*Squat down again and repeat on the other side. Continue, alternating sides.

 

For best results

*Perform the exercises slowly. Don’t bounce or use the body’s momentum to do the exercise.

*Never sacrifice quality for quantity.

* Stop and rest if you need to.

Good luck & please let us know how you get on!