FIVE SIMPLE EXERCISES YOU CAN DO TO TONE UP, STRENGTHEN AND FEEL SUMMER READY
We all want to feel more toned and confident coming in to the summer months so we’ve asked our US! online personal trainer Luca Gratzer to put together a fun Bums & Tums exercise routine. Luca puts his mum Fiona through her paces to show you how each of the five toning exercises work. Start by doing each exercise 3 times x 12/15 reps and commit to working out at least 3 times a week and we promise you’ll reap the benefits. For a full video demo of this routine join US! online today, or log on to unislim.com. Find Luca Gratzer on Instagram @lucagk1
SLIDE PLANK WITH ROTATION:
Great for toning up your tummy and obliques. Come on to your knees and put one elbow down to the side as shown in the picture. Keep your hips up high with your body in a straight line. Extend your top hip up into the air and then slowly, while staying stable, bring your arm under your body and reach behind as far as you can without losing balance. Then bring the arm back over your head again, maintaining strong hip position throughout. Swap sides.
BICYCLE CRUNCHES:
Lie on your back. Extend legs out in a V-shape, lifting your back up off the floor, making sure the tips of your shoulder blades are touching the ground. Put hands behind head and shoulders out, bring one knee up while rotating your upper body in the direction of your knee. Don’t let your back touch the floor. Straighten the leg out, then bring the opposite leg up for the other side. It’s more challenging as you bring your legs closer to the floor.
SQUAT:
A great exercise for getting your heart rate going and building up strong, toned legs. It’s easy to do and doesn’t require weights. To start the squat, have your feet shoulder width apart and your toes slightly pointing outwards. Push your hips back and bend your knees, push them out towards your baby toes, keeping the back straight and core engaged. Come down to where your thighs are about parallel to the floor, hold this position for about a second and then push your feet into the floor, maintaining that knee position. Make sure your hips and legs straighten out at the same time. Give that bum a good squeeze at the top and you’ve completed your first rep. To make the reps a little more challenging try adding a light weight or slowing down the ascent and holding the bottom position a little longer.
SCORPION KICKS:
In the same position as Fire Hydrant, below, lift your leg up behind you in the air, extending the leg as high as you can. Maintain tension in the bum at all times and give it an extra squeeze at the top position. Do this exercise slowly and controlled as too much speed won’t allow you to keep that bum engaged. Swap leg after each set.
FIRE HYDRANT :
Get on your hand and knees. Place your hands under your shoulders and with your core engaged, lift your knee up and out to the side no further than your hips, while maintaining a strong box position. Hold this position for a second, then slowly bring your leg back. To make this exercise more challenging, try kicking your leg when your knee reaches the top position. Swap leg after each set.