+ aRMS coRE (6 min­utes)

Shape (Singapore) - - Shape Your Life Celebrity -

DO EACH EX­ER­CISE FOR 30 SEC­ONDS, BACK TO BACK. REST FOR 30 SEC­ONDS. COM­PLETE 3 ROUNDS.

11DUMBBELL BI­cEp cURL Works arms and core

Stand with feet hip-width apart, hold­ing dumb­bells out­side thighs to start [A]. With palms fac­ing up, bend el­bows and lift dumb­bells to front of shoul­ders [B]. Keep el­bows un­der shoul­ders through­out.

13HoLLow HoLD Works whole body

Lie down, fac­ing up. Ex­tend arms over­head, keep­ing bi­ceps close to ears. Squeeze butt and legs to­gether as you lift shoul­der blades and legs off ground about 45 de­grees, main­tain­ing a hol­low po­si­tion [shown]. Hold for 30 sec­onds. Breathe nor­mally through­out. To scale down, bend knees at 90 de­grees.

12TRIcEp pUSH-Up Works tri­ceps and core

Get into push-up po­si­tion on knees [A]. Tighten core and squeeze butt as you lower body un­til el­bows are next to ribs [B]. Push ground away and straighten arms as you re­turn to start­ing po­si­tion. To scale up, lift knees off ground and start in plank po­si­tion.

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