WORK­OUT

Cosmopolitan (South Africa) - - WORKOUT -

You’ve hit the choco­late ( hard) and have zero time or in­cli­na­tion to get to the gym. Panic not: Mandy Ing­ber, the yoga guru trusted by the A-list to keep them in shape – how­ever busy their sched­ule – has de­vised a work­out that will keep you strong and svelte, and in­cin­er­ate the choco­late kilo­joules long af­ter you’ve de­mol­ished the bar. ‘At this time of year, it’s very easy to get off track – so try to do this 15-minute work­out ev­ery day,’ Ing­ber says. ‘ƒe se­quence tar­gets all ar­eas needed to stim­u­late di­ges­tion, elim­i­nate tox­ins and strengthen the mus­cles, turn­ing your body into a fat-burn­ing ma­chine.’

STEP 1 DOWNWARDDOG KNEE-INS TAR­GETS: Arms and abs

1 Get into down­ward-dog po­si­tion, shoul­ders over wrists, and raise your right leg.

2 Draw your right knee to­wards your fore­head, then raise it be­hind you.

3 Bring the right knee to­wards your left tri­cep, then raise it be­hind you.

4 Bring the right knee to the right el­bow, then raise it be­hind you. Re­peat all with your left leg. Do this three times. Keep breath­ing.

STEP 2 PLANK TO FORE­ARM PLANK TAR­GETS: Abs and fore­arms

1 Hold a high-plank po­si­tion, with palms di­rectly be­low shoul­ders and feet hip-width apart, for five deep breaths.

2 Come down onto your fore­arms, el­bows un­der shoul­ders, arms par­al­lel. Lift one foot a few cen­time­tres off the floor and hold for 15 sec­onds. Re­peat on the other side.

STEP 3 CHAIR POSE TO CHAIR TWIST TAR­GETS: Glutes and thighs

1 Sink into the chair po­si­tion, arms up with palms fac­ing each other. Tuck your butt in and lift your chest away from your thighs. Breathe six times with your mouth closed – this will help raise the heat in your body, help­ing the mus­cles work.

2 Bring your palms to prayer po­si­tion, then hold the left el­bow to the right knee. Breathe six times, then re­turn to chair. Re­peat on the other side. You’ll feel the te­quila shots you did on Satur­day night fade away…

STEP 4 TWIST­ING LUNGE TAR­GETS: Thighs, glutes and abs

1 Get into a lunge with your right foot for­ward, palms on ei­ther side of the front foot.

2 Raise your right arm and ro­tate your chest to­wards it. As you in­hale, ex­tend your ster­num; as you ex­hale, ro­tate fur­ther. Hold for six breaths. Re­peat on the other side.

STEP 5 EA­GLE POSE TAR­GETS: Glutes and legs

1 Stand and shift your weight to your right leg. Sink into the chair pose again and cross your left leg over the right. Hold for 10 sec­onds.

2 Wind your left shin be­hind your right calf and hook your toes if you can. Wrap and wind your right arm un­der your left un­til you look like a cin­na­mon twist. Hold for 30 sec­onds. Re­peat on the other side. Now you can get back to the par­ty­ing!

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