Following on from my obvious FITNESS week, it’s the start of December and what better way to strut into the New Year than feeling good about yourself, already in a good fitness routine and eating healthily. This means when Christmas comes around you’ll still be in the fitness frame of mind which means you’re less likely to gorge, and even if you do at least you’ll still have a good work out plan!
This is one of the BEST at home workout to blast off that muffin top and whittle your waist or in the gym. All you need are some dumb bells and an exercise ball.
For best results we recommend you do three sets of 10 of each move, three times a week.
THE INNER STRENGTHENER
These ball roll-outs target your core muscles, with the added bonus of working your shoulders, too.
1. Start with your forearms resting on the ball, knees on the floor and your elbows under your shoulders.
2. Lift up on to your toes, breathe out and extend your arms to roll the ball away from you, keeping your belly button tucked in.
3. Pause and, as you inhale, bend your arms and roll the ball back to the start position.
THE MIDRIFF HONER
Ball jack-knifes not only focus on your core muscles to tighten up your tummy, but also tone your whole body.
1. Start in the press-up position, with your hands resting on the floor and your shins resting on the ball.
2. Breathe out and pull your knees in towards your chest, rolling the ball towards your torso.
3. Breathe out and extend your legs and the ball back to the start position.
THE WAIST WHITTLER
Russian twists target your abs and obliques to shrink that waist.
1. Sit on the ball. Now walk your feet out until your upper back and shoulders are resting on the ball and your body is in a bridge position. Extend your arms above your head and clasp your hands together.
2. Keep your hips up and breathe out as you rotate your arms to the left.
3. Breathe in as you rotate back to the centre, then repeat to your right.
THE TOTAL TUMMY TONER
These ball pikes tighten up your core as well as your bum and leg muscles.
1. Start in the press-up position with your shins resting on the ball and your core muscles engaged.
2. Keeping your legs straight, breathe out while rolling the ball towards your hands and lift up your bottom.
3. As you roll the ball back away from you to the start position, remember to keep your legs as straight as possible.
THE MUFFIN-TOP BUSTER
These side planks work the muscles at the side of your waist and your abominals.
1. Lie on your side, propped on your elbow with your legs and hip resting on the floor.
2. Resting your weight on your forearm, lift your hip off the floor, breathing out.
3. Keep your tummy muscles engaged and lower back down. Repeat as many times as possible, then switch to the other side. To advance, hold your top arm straight, with a dumbbell in your hand.
THE BELLY-BULGE BEATER
Reverse crunches are great for tackling your lower abs and that hard-to-reach soft area at the bottom of your midriff.
1.Lie on your back on the floor with your arms at your sides, legs out straight and your feet raised about 30cm off the ground.
2. Breathe in and bring your knees in towards your chest.
3. Extend your legs back out to the start position, breathing out as you do so and keeping your core muscles engaged.
Bring on the RESULTS!
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