FIND YOUR LOCAL VENUE
Share:
As London Fashion Week kicks off, we are sure to see an array of stunning ladies, who have clearly not slacked on their fitness regimes. However, you don’t have to break the bank to bag a great body and the team at British Military Fitness (BMF) has put together some simple exercises to help you achieve that model-esque figure.
Get Heidi Klum’s tum
Incorporate these abdominal exercises to help sculpt your own envy-inducing abs. Spend 5 – 10 minutes, three times per week working on your core muscles and feel the benefits.
Exercise 1 – The plank
Adopt a stand similar to a press up but keep your forearms on the ground and shoulder width apart beneath your chest. Keep your body straight with your feet together and balance on your toes. Pull the belly button up to your spine to feel the full effect. Just hold still in this position.
Aim to hold for 20 to 60 seconds and lower slowly. Repeat three to five times.
Exercise 2 – Plank superman
From the normal plank, lift your left foot off the ground slowly. Then extend your right arm in front of you. You should now be balancing on your left forearm and right foot. Again hold and squeeze in the abdominal area.
Aim to hold for 10 – 30 seconds and repeat two to three times on each side.
Exercise 3 – Half sit
Lie flat on your back with your knees bent at 90 degrees. You then squeeze your abs and slowly raise your shoulders and body keeping your back straight. Come about half way up so you maintain tension in the abs and then slowly lower, but don’t let your shoulders touch the ground.
Aim to complete 10 – 20 repetitions and repeat three to five sets.
Get Gisele Bundchen’s buns
To really achieve that pert bottom you need to strip that fat away by incorporating cardio training into your workout, such as running or a bootcamp. Alongside this, the squat is the perfect exercise to keep your bottom toned. The main emphasis is on the thighs and buttocks, but it also incorporates the hamstrings, calves and lower back.
Exercise 1 – Front squat
Stand with your feet just under shoulder width apart, bend knees and hips, lowering torso between the legs. Once your knees are at a 90 degree angle, reverse direction to stand up straight again. The torso should remain upright throughout the movement.
Once you have returned to your original position, start again.
Complete 20 seconds of squats with 10 seconds of rest and aim for three to five sets.
Exercise 2 – Bulgarian split squat
For this exercise you are going to need a bench and some dumbbells. Take a hold of the dumbbells in both hands. Elevate your rear foot on the bench and take a step forward with your front leg, ensuring that the chest is high and shoulders are pulled back with a neutral spine.
Bend at the knees so your body is moving in a vertical fashion until your reach 90 degrees in the front knee. At this point drive back up and return to the top.
Complete 20 reps on each leg for three to five sets.
Get Cara Delevingne’s pins
As well as stripping away the fat on the legs through cardio exercise, here are some great exercises to help you get those perfect pins.
Exercise 1 – Jump lunges
Step forward landing the heel first and lower yourself until the knee is at 90 degrees and directly above your toes. The back knee should continue until it nearly touches the ground.
Jump up and reverse your feet in the air, moving back leg in front, and front leg in back. Go straight into lunge with opposite legs.
Complete 20 lunges on each leg, with 20 seconds rest in between. Repeat two to three times.
Exercise 2 – Seated isometric squat
Find a wall, stand with your back against it and slide down until your legs are at a 90 degree angle, imagining you’re sitting on a seat. Make sure your back and shoulders are pressed against the wall and your stomach muscles are tight.
Do two sets of the maximum amount of time you can hold, gradually building up your time.
Share: