Squats - the quickest way to a perkier bum

Hello!

 

 

The Squat...

 

This is my favourite exercise at the moment. Each week, I push to increase the weight on the bar and although hard, the buzz afterwards is well worth it.

 

First of all, a squat is a full body exercise and the muscles targeted are in the thighs, hips and bum! They also help to strengthing bones, ligaments and tendons in the lower body. The reason why this is a full body exercise is because the lower and upper back, abs, arms and shoulders are also essential to performing the perfect squat.

 

 

To safely and successfully squat, you must ensure your back is kept straight and you push up through your heels.

 

There are a number of different ways to squat...

• Barbell - back squat, front squat, box squat, overhead squat, zercher squat.
• Lunge - split squat
• Body - bodyweight squat, overhead squat, face the wall squat, jump squat.

 

Beginngers are sometimes advised to start without weight (below):

 

 

 

 

You can squat at the gym or at home, depending on whether you're doing so with weights, a swiss ball or your own bodyweight.

 

Squats are usually recommended for 15 reps x 3 sets although you may want to change your reps to 20, 15 and 12 x 3 sets if you're using weights. Try increasing your weight as the reps go down.

 

Squats can be made more challenging by...

• increasing the weight on the barbell
• putting one foot on a box behind you and squatting on one leg - bodyweight or with a barbell
• squat low using a swiss ball and hold for 5-10 seconds at the end of each set.

 



If you're up for a challenge, why don't you try the Squat Challenge?

 

Let me know how many you can squat!

x

 

 



Perks of 'The Plank'

Hello!

 

 

The Plank....

 

Must admit, I have a love/hate relationship with this exercise. I love the challenge of trying to hold it for as long as possible but hate the fact it still kills me after a hard workout.

 

First of all, a plank is an exercise that helps strengthen the back and shoulders as well as working the upper abs, lower abs and obliques. It also promotes good posture!

 

 

 

To safely and successfully hold the plank, get down on the floor on your forearms and knees. When ready, push up on to your toes so you are holding yourself up with your back straight... like a plank. Make sure your feet are hip width apart, arms are directly under your shoulders and you keep your abs engaged.

 

Beginngers are sometimes advised to start on their knees (below).
 

 

Wherever you choose to carry out your plank - at the gym, home or even the office (if you're really crazy) then try to hold each one for as long as you possibly can. Ideally, hold each plank for 30 seconds with a 20 second rest between each.

 

I include my planks into my 'tummy' routine at the end of my workout but you can add these into your routine wherever suits you best!

 

If you're feeling adventurous, then why not try an advance plank? An advance plank could be...

• asking a trainer/friend to add a weight to your back just after getting into position (nothing too heavy) 
• walking up on to your hands and then back down on to your forearms
• start the plank on your hands instead of your forearms (similar to a push-up position with hands shoulder-width apart) and hold
• move to a side plank by either staying on your forearm or hand and rotate your body round, laying your free arm either on your side or raise up in the air (below)
• put your feet or hands on a swiss ball and continue your plank as usual.

 

If you're up for a challenge, why don't you try the Plank Challenge?

 

 

I had every intention of trying this but didn't really get started. I think i'm going to try and give this one another go.

 

How long can you hold your plank for?

 

x



Easy exercises for home

Hello!

 

 

Happy New Year everyone :]

 

A lot of people make a new years resolutions to lose weight but by mid-January, those promises are buried under chocolate wrappers for a variety of reasons.

It's too dark/cold to get out of bed early.
I haven't got time to exercise.

I haven't got any money etc.

 

 

You don't need money AND you don't have to get out of bed at the crack of dawn to improve your fitness or lose weight. All you need is an idea of what exercises and equipment you will need. The equipment could just be things you already have hidden away in your cupboards.

When I started at my local gym, they gave me a simple program to follow which was designed to burn fat and make me shrink in my problem areas... and it worked!

 

Here are a few simple exercises you can do at home to get you started!

 

With all of these exercises, you can build them into a routine. I would suggest starting off slowly, building the reps up but completing each 'circuit' 3 times to get maximum results.

 

TIP: For any weight exercises, instead of going out and buying a set of weights (which can end up being expensive), just use bags of rice or bottles of water! They're just as effective.

 

 

Lateral raise

Start with your hands together and bring them out to your side in a smooth and steady motion, then lower slowly and repeat.

Start with 10 reps and slowly work your way up to 20 reps.

 

Front raise
Start with your hand resting on your thighs, then slowly raise them up infront of you so your shoulders and arms are straight. Slowly lower and repeat.

Again, start with 10 reps and slowly work your way up to 20 reps.

 

 

 

Step up
Step up and either stretch your leg out behind you for balance or see the advance step below.

Start without weights and then gradually add them in to your routine. Again, start with 10 reps and slowly increase. You can do these on your stairs, sofa or a small box!

 

If you would like to make this a little more difficult, bring your knee up when you're on the step.

Upright row

Start with your hands resting on your thighs and then pull your hands up with your elbows pointing outwards. Slowly lower and repeat.

Start with 10 reps and slowly work your way up to 20 reps.

Lunge

Standing up straight, step out in front of you (with or without a weight) with your toes pointing forward. Lower yourself so your legs look similar to this. Come back up and repeat the same amount of reps on each leg.

Start with 10 reps and slowly work your way up to 20 reps.

Squats

This exercise can be broken up into 3 parts.

Standing straight with feet shoulder width apart...

1: Drop down into a squat, come back up and repeat for 10 seconds.

2. Drop down into a squat and hold for 10 seconds.

3. Drop down into a squat and pulse (small movements up and down.. very flattering) for 10 seconds.

 

 Bench dips
Using a chair, edge of the sofa/stairs or something similar, grip the edge with your elbows point backwards, legs stretched out but slightly bent, slowly lower yourself so your bum is nearly touching the floor and then come back up again.
Start with 10 reps and slowly increase up to 20 reps.

If you're not exhausted or you would like to add some more advance steps into your routine, try these!

Sit ups
You can use a swiss ball or just get someone to hold your feet still!
Lie down with your knees up and using your stomach muscles to pull yourself up. Make sure you look towards the ceiling otherwise there's a risk of straining your neck. Arms can be crossed, outward or behind the neck.
Number of reps depends on how fit/comfortable you are.

or

Medicine ball twist
Holding a ball/weight, sit on your bum and turn side to side, keeping the rest of your body still.
To make this move more advance, raise your feet off of the floor.
Again, reps depend on how fit/comfortable you are.

Plank
These are tough but are amazing for your leg muscles and core!
Hold yourself up as shown in the picture for 15-20 seconds. Do this 3 times.

Side planks
Hold yourself up as shown in the picture for 15-20 seconds. Do this 3 times.

There's a few to get you started! If you complete this routine once, complete twice more (which will take approximately 30 minutes) every other day and you'll see the results in no time!

Let me know if you have any more exercises and ask if you have any questions :] x