These body-transforming moves will give you the toned and taut figure of your dreams.
To make this
out a dumbbell in
front of you.
Hands up if you want to get fit and sexy? Yup, us too! We’re here to help with five fastworking exercises to help whip your body into shape. We suggest doing the workouts at least three times a week, moving from one routine straight to the other without rest until a full circuit is complete. make sure you complete a minimum of three full circuits during each workout for a total body transformation that you’ll want to flaunt.
The Walking Side Squat And Twist
A fantastic exercise to help tone those legs and perk up that behind!
➔ Begin with your feet positioned a little further than shoulder-width apart and your arms placed straight out in front. Then, keeping the shoulders back and chest up, squat down until your upper thighs are parallel with the floor.
➔ Make sure all of your weight is distributed to the heels, then push up through the heels.
➔ Immediately after the first squat, pivot on your left foot (you end up facing the opposite direction to where you started) and continue directly into the next squat. Continue this sequence for 10 to 15 metres, or complete at least 15 squats.
Keep the torso
as straight as
possible – be
careful not to sag
your core area.
The Push-Up/Plank Combo
Not only will this work out the chest and triceps, it will also give your core a serious challenge.
➔ Begin in the push-up position with hands slightly wider than the shoulders, keeping arms straight but maintaining soft elbows. Raise up onto the toes with feet apart a little, knees slightly bent and face down.
➔ Brace the core muscles and keep your body in a straight position without arching in the back or sagging in the stomach, and lower yourself as low to the ground as possible, leading with the chest.
➔ Exhale as you begin to push back up to the starting position, being careful not to lock the elbows out. Repeat.
➔ Once you have achieved two push-ups, establish the plank position by basically keeping the push-up position, but resting on your elbows and forearms as opposed to the wrists to ease pressure on them.
➔ Hold this position for 10 toe stomps: Lift one foot up off the ground for a second and return, then take the other foot off the ground and repeat until you have completed 10 stomps.
➔ Now complete the above sequence five times and feel your muscles working.
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Side Plank And Under Pose
This exercise requires a lot of balance and coordination, but helps strengthen those arms and wrists, as well as your obliques.
➔ Begin in the plank position, then peel the right arm off the floor and place straight up in the air, rotating your torso so you are looking up at your hand in the air. With the right foot stacked on top of the left, hold for two counts.
➔ Slowly begin to bring the right arm down, bending at the elbow so it can continue under the torso. Aim to touch the left side of the stomach.
➔ Keeping the right hand off the floor, continue straight up into the next repetition.
➔ Aim for five repetitions on one side before repeating on the other side.
Do the mountain
as a warm-up
This exercise gets the heart pumping, strengthens the core, develops leg muscles and improves shoulder stability.
➔ Begin on the floor in a sprinter’s starting position (hands out in front a little further apart with one leg back and the other bent under the chest, resting on the balls of your feet).
➔ Brace your abdominal muscles and switch the position of the legs simultaneously so the tucked leg kicks straight back and the straight leg tucks under.
➔ Repeat this action as fast as possible while keeping your head up, and the majority of your body weight resting on your hands.
➔ Aim to do this as quickly as you can for 30 seconds to one minute (depending on your fitness level), rest for 15 seconds before repeating for another 30 seconds to one minute.
The Walking Lunge With A Twist
This exercise engages the entire lower body including the lower back and obliques.
➔ Begin with both feet shoulder-width apart, and then lunge forward with the right leg landing heel first then rolling onto the toes, keeping arms straight out in front.
➔ As the foot hits the floor, bend this knee so the upper thigh is parallel with the floor, being careful to keep the body weight in the heel of the front foot (not the knee) by keeping the shoulders back and chest high.
➔ Keeping the arms as straight as possible until they need to bend at the elbows, bring them across the body over the front leg (twisting from the lower back). From this position, continue straight into the next lunge with the left leg and bring the arms across the body, over the left leg.
➔ Continue until you have completed 10 to 15 lunges.
RAISE THE FASHION BARRE
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APP UP YOUR FITNESS
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BAUERSYNDICATION.COM.AU / ADDITIONAL REPORTING NATALYA MOLOK / PHOTOS PAUL SUESSE.