Hi All,
I’m William Graham, a BMF outdoor bootcamp instructor from Edinburgh. I’m still a serving soldier in the 2nd Battalion The Royal Regiment of Scotland after 14 years and I’ve been a PTI for over 10 years.
I was just sitting here thinking that the Christmas party season isn’t far away and some of you lovely ladies out there will be wanting to know some tips for looking good in your little black dress. Maybe for one of our famous BMF parties, either up here in Scotland or down in London?
Now me being the a typical man I thought abs, legs and buns. If I’m wrong don’t be afraid to say but that’s what I like to work out when I have to wear a dress. Which is strictly for fancy dress nights of course!
So let’s get down to it.
[B]The Cardio[/B]
If you want quick results you need to be prepared to venture out in the winter months. Ensure that you wear the right kit, use a layering system so you can take surplus layers off once you get too hot and wear reflective clothing for safety. I would suggest 30 minutes of cardio plus the exercises below to get the most out of your fitness training classes and ensure that you slip effortlessly into your little black dress this Christmas.
[B]The Exercises[/B]
For the Stomach
This exercise will help give you a flat stomach.
[B]Tummy Crunches[/B]
• Lie on your back with your arms either crossed over your chest or by your head and place your legs a 90o angle at the hip and knee joints
• Slowly raise your shoulders off the floor by contracting your stomach muscles
• Make sure your eyes stay focused straight ahead and your neck keeps in line with your spine
• Repeat this exercise slowly twenty times. As your muscles get stronger, aim to perform another twenty repetitions with a minute gap between the sets
Tip: All the effort should be made by the muscles in the stomach (not the neck) to avoid injury.
[B]For the Buttocks/Legs[/B]
A squat jump is the perfect exercise to keep your legs toned. The main emphasis is on the thighs and buttocks but it also involves the hamstrings, calves and lower back.
[B]The King of Exercises – The Squat Jump[/B]
1. Stand with your feet just under shoulder width apart, bend knees and hips, lowering torso between the legs
2. Once your knees are at a 90 degree angle, drive up explosively so that your feet leave the floor. The torso remains upright throughout the movement
3. Once you have returned to your original position, start again. Repeat this twenty times
Tip: Increase the resistance by driving your hands above your head to get more height in your jumps.
[B]The Chest[/B]
This exercise helps to strengthen the pectorals (muscles of the chest) to create the perfect cleavage.
[B]The Clap Press Up[/B]
1. Lying horizontal and face down, place your hands under your shoulders with your palms on the ground. Curl your toes upward so that the balls of your feet touch the ground
2. Raise yourself using your arms, supporting your weight by your hands and the balls of your feet. This is your ‘start’ position
3. Bending your elbows, lower your body towards the ground. Your neck and head, neck and back should remain perfectly straight throughout the movement
4. When your elbows reach a 90 degree angle, drive up explosively so that your hands leave the floor. Clap them together then put them down to catch you
5. Repeat this movement ten times. Once this becomes easy, increase the number of repetitions to fifteen
Tip: Breathe out while pushing up on the press ups. Do not hold your breath.
So hopefully the above 3 fitness training classes will get you toned and ready for the party season. Keep us posted on your success stories and I’ll be looking forward to seeing all those party pictures up on our BMF Facebook pages!
Wully