Easy Weight Loss Secrets Guide - Harry Kainth (read ebook pdf .TXT) 📗
- Author: Harry Kainth
Book online «Easy Weight Loss Secrets Guide - Harry Kainth (read ebook pdf .TXT) 📗». Author Harry Kainth
Lunges – great for firm bums and thighs
• 1 set of 15 to 24 reps with each leg
Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles. Keeping the weight in your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.
Calf raises – great for shapely legs and calves
• 2 sets of 15 reps
Stand straight but avoid locking your legs. Slowly move onto your toes lifting your heels off the ground and then slowly lower your heels back down. Place hands on a wall or chair for stability. For more of a challenge, do these calf raises away from the wall and with a weight in each hand, such as two water bottles.
Bridges – great for firm bums
• 2 sets of 15 to 20 reps
Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips up to create a straight line from knees to shoulders. As you come up, tighten your abdominal and buttock muscles. Don’t let your knees point outwards.
Stomach crunches – great for strong abs
• 2 sets of 15 to 24 reps
Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.
Obliques – great for toning love handles
• 1 set of 12 to 24 reps on each side
Lie down on your back with your knees bent and together and feet off the floor. Place your right hand behind your right ear and extend the left arm out. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and curl your upper body diagonally across your chest towards your left knee and lower down.
Back raises – great for good posture
• 2 sets of 15 to 24 reps
Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as you perform the exercise.
10-minute abs workout
Tone your tummy muscles and get a flat stomach with this 10-minute abs workout.
These abdominal exercises from physiotherapist Nick Sinfieldstrengthen your core muscles, the muscles around your trunk.
Before you begin, warm up with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.
Stomach crunch
Target: abdominal muscles
Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears. Slowly curl up towards your knees until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 stomach crunches.
Tips:
• Don’t tuck your neck into your chest as you rise
• Contract your abs throughout exercise
• Don’t yank your head off the floor
Oblique crunch
Target: oblique muscles
Lie on your back, knees bent and feet flat on the floor, hip-width apart. Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears. Slowly curl up towards your hips until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 oblique crunches and repeat on the opposite side.
Tips:
• Don’t tuck your neck into your chest as you rise
• Contract your abs throughout the exercise
• Don’t yank your head off the floor
Plank
Target: low back and core muscles
Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe. Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times.
Tips:
• Don't allow low back to sink during the exercise
• You should be looking at the floor
• For an easier version, perform plank with knees on the floor
Side plank
Target: low back and core muscles
Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe. Keep your neck long and shoulders down and away from your ears. Keep your abs
contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times. Repeat exercise on the other side.
Tips:
• Keep your hips forward during the exercise
• Don't let your low back sink
• For an easier version, perform side plank with knees on the floor
Stomach crunch with legs raised
Target: lower abdominals
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest. Slowly pull your knees into your chest, keeping them bent at 90 degrees, until your buttocks and tailbone come off the floor. Hold the position for a moment and lower down slowly. Perform 12 crunches.
Tips:
• Contract your abdominals throughout exercise
• Don’t tuck your neck into your chest as you rise
• Don’t use your hands to pull your neck up
10-minute bingo wings blaster
Banish those flabby upper arms for good with this 10-minute bingo wings workout.
These arm-strengthening exercises from physiotherapist Nick Sinfield tone your triceps, the muscle above your elbow.
Before you begin, warm up with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.
Press-ups
Target: arms, shoulders and chest
Place your hands underneath your shoulders with arms fully extended, palms flat and fingers facing forward. Legs are straight and knees are off the floor. Your body should form a rigid plank from head to toe. Lower yourself by bending your elbows out to the sides until your chest is about two inches above the floor. Push back up and repeat 10 to 15 times.
Tips:
• Don’t let your hips sink as you lower yourself.
• Avoid arching your upper back when pushing back up.
• For an easier version, perform with knees on the floor.
Close-grip wall push ups
Target: triceps
Stand at arm’s length (or further for more difficulty) from a wall. Place your hands on the wall at chest-height and shoulder-width apart or closer. A closer grip will work your triceps harder. With elbows tucked-in, bend your arms to lower your body towards the wall. Let your heels come off the floor as you lean in to the wall to keep your body straight. Push back up and repeat 10 to 15 times.
Tips:
• Your body should form a rigid plank from head to toe.
• For more of a challenge, perform exercise with hands on a stable chair or on the floor.
Bench dips
Target: triceps
Sit on a stable chair with your hands gripping the edges either side of you. Inch your feet forwards to lift your bottom off the chair. Keep your knees hip-width apart and bent at 90
degrees. Lower yourself by bending your arms to about 90 degrees, keeping elbows tucked in. Push back up and repeat 10 to 15 times.
Tips:
• Don’t thrust your hips up as you push back up.
• To make it easier, perform exercise on the floor.
• For more of a challenge, perform bench dip with straight legs.
Tricep kickbacks
Target: triceps
Kneel down on your right knee and lean forwards. Raise your left elbow behind you, keeping the arm bent at about 90 degrees. Straighten your left elbow to raise your arm behind you as far as feels comfortable. Bend your elbow to return to starting position and repeat 10 to 15 times. Then, switch knees and perform exercise with right arm.
Tips:
• The elbow performing the kickback should stay raised during exercise.
• For more of a challenge, perform kickback holding a weight (such as a dumbbell or a bottle of water).
10-minute firm butt workout
Lose the droopy booty and get the perfectly toned posterior with this 10-minute firm butt workout.
These exercises from physiotherapist Nick Sinfield strengthen your buttocks, thighs and back.
Before you begin, warm up with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.
Squats
Target: back and legs
Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front. Lower yourself by bending your knees as if you were preparing to sit down on a chair. Go down as far as feels comfortable, aiming to get your thighs parallel to the floor. Slowly rise up to the starting position and repeat 8 to 10 times.
Tips:
• Keep your back straight and look forwards.
• Keep weight equal between toes and heels.
• Don’t let your knees extend over your toes.
Side-lying leg raise
Target: buttocks and lower back
Lie on your right side with your right knee bent at 90 degrees and your left leg straight and in line with your back. Press your left fingers into the top of your buttock to keep your left hip slightly tilting forward. Raise your left leg as far as you can without letting your hips tilt back. Slowly lower to starting position. Perform 8 to 10 times and repeat on the other side.
Tips:
• Raise your leg, keeping it in line with your back.
• Feel your buttock muscles contracting as you raise your leg.
• Keep your abdominal muscles contracted throughout exercise.
Bridges
Target: buttocks and lower back
Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips to create a straight line from knees to shoulders. As you come up, tighten your abdominals and buttocks. Lower yourself gently to the starting position and repeat 8 to 10 times.
Tips:
• Don’t let your knees point outwards.
• Keep your chin slightly tucked in.
• Contract your buttocks not your hamstrings as you rise.
One-leg kickbacks
Target: buttocks and lower back
Place yourself on your hands and knees – knees under hips and hands under shoulders. Keeping your right leg bent at 90 degrees, raise your knee as high as you can by squeezing your buttocks. Lower to the starting position and repeat 8 to 10 times with each leg.
Tips:
• Keep your neck long and shoulders back.
• Don’t arch your back as you raise your leg.
• For more of a challenge, perform the raise with a straight leg.
Lunges
Target: legs and buttocks
Standing tall with your feet together, take a step forward with your right leg. Slowly bend the knees until both legs are nearly at right angles. Your right knee should not extend over your toes and your left knee should not touch the floor. Push back up to the starting position. Repeat 8 to 10 times before switching legs.
Tips:
• Keep your back straight and look straight ahead.
• Don’t let your front knee extend over your toes.
• Keep your abdominals contracted during exercise.
How to stretch after exercising
How to stretch and cool down after a workout to gradually relax, improve flexibility and slow your heart rate.
This cool-down routine should take about 5 minutes. Spend more time on it if you feel the need.
Buttock stretch – hold for 10 to 15 seconds
To do a buttock stretch, bring knees up to chest. Cross right leg over left thigh. Grasp back of left thigh with both hands. Pull left leg toward chest. Repeat with opposite leg.
Hamstring stretch – hold for 10 to 15 seconds
To do a hamstring stretch, lie on your back and raise your right leg. Keeping your left leg
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