Getting your body in tip top shape for party season is a doddle with our workouts
It’s day three of our Drop a Dress Size by The Weekend series, and today’s focus is: workouts.
It’s no pain no gain but fear not, you don’t need to be an expert or invest in a pricey gym membership. Our exercises are easy to do and really work – and the best part is you can do them from your lounge. We LOVE.
Even Victoria’s Secret model Karlie Kloss says: ‘I like the idea that you don’t need a ton of equipment, that working out can be as simple as using your own body weight and a water bottle.’ It sure can be Karlie, here’s how…
Exercises for a flat tummy
The old favourite – simple and it hurts, but it works. Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position and don’t forget to engage those ab muscles. Keep your body long and straight, don’t lift your bum too high. Press your hands into the mat, and press strongly back through your heels. Hold for as long as you can, then drop back on to all fours. Repeat three times. Get it girl!
From plank position, press one of your hands into a mat and turn your body so your weight is on the outer edge of your right foot, then stack your left foot on top. TIP: Imagine there’s a huge inflatable ball under your right side. Press your torso up and away from imaginary ball, extending your left arm with fingers pointed toward the ceiling. Tighten your lower-ab muscles and brace your entire core. Hold for 60 seconds, then return to plank position and repeat on the left side. Repeat three times.
Sit with your knees bent, feet flat on a mat, and hands on the ground. Lean your upper body back and lift your legs so your body forms a V- just think V for Victoria’s Secret!! Stretch your arms forward, with palms facing in. Tighten your lower-ab muscles while keeping your shoulders relaxed, back straight, and chest lifted. Lengthen your legs and engage your inner thighs. Hold for five deep breaths, then lower your legs. Repeat three times.
Banish those bingo wings with these exercises for arms
Position yourself on a carpet or mat, resting on your knees and toes. Place your hands in front of you, shoulder-width apart, and spread your fingers. Tuck in abdominals, keeping your upper body in a straight line. Always make sure your chin comes over your fingertips. If you can only lower your body just a few inches don’t worry, you’ll defo get better with practice.
To push yourself during this exercise use dumbbells or a weight you’re comfortable using. Stand with your feet shoulder-width apart, keep toes forward and knees soft. Hold a dumbbell in each hand, with your palms facing forward. Slowly exhale and bring the dumbbells toward your chest. Inhale and lower the dumbbells three quarters of the way down, maintaining tension in the biceps. Repeat – easy right?!
Standing in the same position as the bicep curls, this time turn your dumbbells to face your thighs.
Slowly exhale and lift arms straight out to the side, pause, then inhale and lower three quarters of the way down. ALWAYS move slowly through each repetition – you don’t want to strain yourself, eek!
Be bootylicious with this bum workout
Victoria’s Secret Angel Jasmine Tookes is a fan: “I love doing squats!” and if it’s good enough for her, we’re sold! Here’s how to perfect it: Stand with your feet hip width apart and push your hips back so that your weight goes into your heels. Squat down into a 90 degree angle. Stand back up while still pressing down on your heels. Push your bum back as far as you can, while keeping your feet still and your shoulders back. Do two sets of 20 reps.
The squat hold and pulse
Try a step up from the regular squat: Stand with your feet hip width apart, pushing your hips back so that your weight goes down into your heels again. Squat down to a 90 degree angle just as you did before. Stand back up while pressing down through the heels, but don’t stand up completely straight, make tiny up and down movements instead – you will defo feel the burn. Two sets of 20 reps is perrrrfect.
The bridge up
Lay on your back with your knees bent and your feet firmly on the floor. Press your hips up to the ceiling and squeeze that bum in. Slowly lower your hips back to the floor and repeat as many times as you can. Work it, this move will get you toned in no time!
The hip extension
Get that booty on point with this move. Begin on all fours, and keeping your leg bent, push it back until it’s in line with your spinal cord, with your foot and upper thigh parallel to the ceiling. Do this for 90 seconds and then repeat the exercise with your other leg.
Get lean legs like the supermodels
Start in a squat position, rise up, and kick your leg straight out to the side at hip level with your leg. Return to the squat position and kick with the opposite leg. Do 15 on each side.
From a squat position, jump up and twist 180 degrees in the air so you land in a squat facing the opposite direction. Do as many as you can for 30 seconds – remember no pain no gain!
Plie heel raise
Stand with your feet wide, with your toes and knees turned out as you lower down into a plie squat keeping your knees above your ankles. Extend arms out to sides and balance. Keep your abs tight in the squat, and lift your heels off the floor for a second before lowering them. Repeat 10 times and you’ll rival Natalie Portman as Black Swan in no time.
Toe touch lunge
Stand with your feet hip width apart keeping your arms by your sides. Lunge back with your right leg, keeping your chest lifted, while pressing into your left heel. Reach your fingers toward your left toes and bend your left knee 90 degrees. Hold this for just one second then return to your starting position. Do 10 reps on this side, switch sides, then repeat.
The switch jump
Stand with your feet hip width apart and lunge forward with right leg. Hold the lunge with your right knee bent at 90 degrees. Keeping your arms tightly by your sides, push off your right foot using your arms to jump and switch legs, landing with your left leg forward into a lunge. Hold this position for a couple of seconds, then repeat. Do 10 reps on each side, switching sides as you jump.
Check us out tomorrow for day 4 in our Drop a Dress size by the weekend series where we will be showing you how to magic lbs off your body, and achieve chiselled cheekbones, with make up techniques. Ooh we spoil you.