Posts Tagged ‘workout’

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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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Stay Motivated

May 23, 2011

One of the best ways to stay motivated is to see for yourself the changes that your fitness programme is achieving -when you can see that you have less body fat, your limbs feel stronger and firmer and that you have more energy it makes you want to continue with your programme and push yourself even harder…..

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Strip Fat in 4 Weeks – Top Tips

May 12, 2011

Pick 4 weeks where you have a ‘gap’ in your diary of social events to ensure you do not get tempted!  

Drink

No Alcohol, at all!

Drink 2 litres of water per day – No fizzy drinks!

In addition, drink at least 2 cups of green tea per day.

Food

No carbs after 6pm (unless you can fit this around your training program) – so carb up during lunch if you need to.

Always eat Breakfast, Lunch & Dinner.

Stick to the recommended daily calorie allowance (2500cal men, 2000 cal women).

Snack Healthy – No chocolates/sweets/potato chips – Snack healthy with fruit & nuts.

Workout

Do at least 3 hours of pure cardio workout per week in addition to your weights workout (aim to burn 500 calories during a workout).

Try to work as many muscle groups as possible in your exercise routine not just the Abs.

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Kate Middleton’s Royal Wedding Fitness Regime

April 28, 2011

http://www.dailyrecord.co.uk/life/women/health-and-fitness/2011/04/18/kate-middleton-s-fitness-regime-revealed-ahead-of-royal-wedding-86908-23069927/

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Beautiful Beach Body – Week 3

April 6, 2011

Arms

Are you fed up of sporting bingo wings and feel uncomfortable with your arms on display? Then make this summer different and wear vest tops and sleeveless tops with confidence with our workout guide below on how to achieve the perfect slim and sculpted arms.

It is a myth that you need to use heavy weights in order to make your arms toned and beautiful. Muscles work in pairs -when one muscle contracts, the opposite muscle relaxes, so it is important to work opposite muscle groups in equal balance. This means when you work your biceps you need to ensure you work your triceps too.

 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 throughout 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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Boxing Training Tips to Improve Your Fitness and Burn Fat

March 2, 2011

Boxing is a fantastic fat burner, the following workout routine ensures maximum results are achieved through short, sharp sessions designed to deliver a first class workout which you don’t have to spend hours in the gym for.

The plan has been designed to be used on your own with a punch bag or with a buddy using gloves and pads.

Warm up

Combine shadow boxing, skipping and shuttle runs for five minutes, mix them up and constantly make lots of changes of direction.

Workout Routine

Jabs – 1 min – 30 sec right hand/30 sec left

Medicine Ball Chest Pass – 1 min – This can be against a wall or with your buddy

Lateral bench/hurdle jump – 1 min

Jab/cross – 2 min – Left/right combination

Medicine Ball Throw Downs – 1 Min

Tuck Jumps – 1 min                                    

Jab/Cross/Hook – 3 Min –  Left/right combination

Crunch to Medicine Ball Throw – 1 min

Skipping – 1 min

Body Shots – 3 min

Medicine Ball Chest Pass

Great exercise to work shoulders, chest & arms.

Start with a medicine ball against your chest with your elbows out to the side. Keep arms soft & throw the ball against a wall or to your buddy pushing the ball away from your chest. Catch the ball on its return and power through a throw back as quick as possible.                             

Lateral bench/hurdle jumps

This exercise is hard on the legs and will really get your heart racing.

Set up a hurdle that will be challenging however that will still enable you to keep a continuous rhythm. Stand to the side of the hurdle and jump sideways, left to right continuously for the minute. Do not double bounce, keeping your legs and toes soft. To increase intensity try using arm/ankle weights.

Medicine Ball Throw Downs

This will work your upper body.

Hold the ball above your head, throw it down aggressive, getting your whole body behind it. Squat to catch the medicine ball to catch it on its way back up (the harder you throw the ball , the less you will have to squat to catch it again).

Tuck Jumps

This exercise will get your heart pumping and lungs burning, it is essential that you pace yourself for this as a minute can be a long time if you go full guns blazing !

Start with your arms by your side and your feet shoulder width apart. Jump bringing your knees up to your chest whilst pushing your arms straight in front of you. To increase intensity try using arm/ankle weights.

Crunch to Medicine Ball Throw

This is great for an all over ab workout but also includes arms and shoulders.

Set up a weights bench on an incline opposite a wall. Sit back parallel to the floor with the medicine ball against your stomach. Throw the medicine ball against the wall whilst crunching to an upright position. Catch the ball and return to the start position and repeat for the remaining minute.

Skipping

Jump rope – a tried & trusted cardio workout.

Be as light on your feet as much as you can by using your knees and ankles to keep your rhythm. Stay up right at all times with your tummy pulled in.

Body Shots

A good way to finish with cardio, chest, arms & core workout.

Continuously box your punching bag or buddy’s pads with body shots for 3 mins.

This boxing workout is designed to help you lose the fat and regain those forgotten muscles – Good luck & Let us know how you get on!

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Thinner Thighs Are a Workout Regimen Away!

February 24, 2011

 

Do you hate your thighs? If you are looking for leaner and toned inner thighs for the summer then look no further, you still have plenty of time left to make a difference. Gym classes that work the thighs include aerobics, circuit training and cardio combat these classes focus on elements such as squats and lunges and are great for toning. If you are not a member of the gym then running and power walking are great for burning fat and toning thighs. Combine any of these aerobic workouts with the following exercises that can be done at home to get your desired slimmer thigh results.

Outer Thigh Leg Lift -Outer thighs

2 sets of 20 repetitions

Lie on your side in a straight line with your legs on top of each other.

Lift your top leg up towards the ceiling

Lower your leg with control

Pull your belly button into your spine and squeeze your bottom throughout the movement.

Repeat on the other side

Dumbbell Leg Curl –Rear Thighs

2 sets of 20 repetitions using a light weight

Lie down on your stomach, fold your arms and rest your forehead on your arms

Hold a weight between your feet so that the top end of the weight rests on the soles of your shoe

Squeeze your feet together and curl your leg up towards your bottom

Slowly lower – control the weight at all times

The Thigh Squeeze -Inner Thighs

2 sets of 20 repetitions- Stability ball required

Place both hands and your knees on a stability ball ( keep your feet on the floor for balance)

The majority of your body weight should be resting on the ball

Squeeze your knees together into the ball and hold the squeeze for a second

Relax however keep your knees in contact with the ball.

Remember to carry out each exercise slowly, speeding up will cause you to use momentum rather than strength.