Authors: Abigail Cruise
B2- Press Ups
Depending on fitness levels either choose a kneeling or full press up. For both squeeze stomach and buttocks. Bend at the elbows to lower the chest down towards the floor. Whilst lowering, make sure your hips stay in line. Watch for them dropping or shooting up in the air.
Maintaining a stable body and the hips in line, push back up to the start position, straightening the arms.
C1- Dumbbell Split Squat
Stand with one foot in front of the other and shoulder width apart. Keep the chest high and abs tight.
Bend both knees until the back knee is just above the ground. Pause at the bottom for a second. Then drive up quickly, pushing through the front heel, returning to the start position.
C2- Plank with Forwards and Backwards Rock
Set yourself in a standard plank. In this progression move the body back and forth by rocking on the toes. Keep the abs and buttocks tight and make sure the hips don’t drop or stick up in the air.
Go as far in both directions as you can with good form and stop when you can no longer maintain good posture and control.
D1- Step Ups With Balance
This is a progression on the Step Ups earlier. Set yourself in a similar way. However in this version the knee of the free foot comes up to the position shown below.
Hold this balance for 1 second or until you have complete control over the balance. Then, step carefully back down to the start position.
D2- Side Plank
Set the bottom elbow underneath the shoulders and the legs out straight. Raise the hips in line with the shoulders.
Again this is about control and staying stable, to do so keep the buttocks and abs tight. If the hips start to drop, stop and aim to increase the time next time.
Any form of exercise is good, so generally aim to be more active
Follow the plan above for maximum results from your exercise regime
Prioritise the kinds of exercise that have the greatest effect on your metabolism such as resistance training