GET INTO SHAPE IN SIX WEEKS
Arms
Daren't expose your arms? These two exercises can help you tone up those flabby bits in just six weeks. For the first exercise use three to four kilo hand weights or improvise with tins of food.Bicep curl
A great isolation exercise, the bicep curl gives fantastic definition to the upper arm.
- Stand with feet hip-width apart, knees slightly bent and arms by your sides. Start with your elbows slightly bent; hold the weights so that your palms face outwards.
- Bend your arms and lift the weights towards your shoulders. Keep your elbows tucked in close to your body. At the top of the movement, flex your biceps to maximise the effectiveness of the exercise.
Do three sets of 10-15 repetitions every other day
Tricep dip
This highly effective exercise concentrates work on the triceps. It can be done off the end of a bed, rather than a workbench. Exercises that involve lifting your own bodyweight help to improve posture and strengthen and protect the skeletal system.
- Place feet hip-width apart; keep your back straight and close to the bench and bend your knees at 90.
- Lower yourself down until your arms are bent at 90 degrees, then push back up until arms are straight, but not locked.
Abdomen
Basic crunch
Of all the abdominal exercises, the basic crunch is one of the most effective. The key is to keep the movement slow and to focus on good technique.
- Lie on your back with your knees bent, feet flat on the floor and hands by your ears.
- Curl your shoulders forwards, keeping your lower back on the floor. Tense the abdominals, breathing out as you lift and in as you lower. Keep a space the size of an apple under your chin, to ensure that your head stays in line with your spine. Each repetition should take about 4-5 seconds in total.
Oblique crunch
This is the best exercise for the obliques, the muscles at the side of the stomach that run from under the ribcage to the hips.
- Lie on your back on a mat with your knees bent, feet flat on the floor and hands by your head
- Slowly raise one shoulder and elbow up towards the outside of the opposite thigh. Change shoulders to work the muscles on the other side.
Reverse curl
The reverse curl targets the lower part of the abdominal section, putting less strain on the neck area. Used in conjunction with other crunches it can help to give a toned effect to the entire stomach area.
- Lie on your back with your hands behind your head, legs straight up in the air. Keep your shoulders and head on the floor at all times. Ensure that your feet never come further back than your head.
- Tighten your lower abdominals and bring your legs and pelvis towards your ribcage. Keep the movement slow and controlled and be careful not to let your legs swing about.
Thighs and Hips
Squats
Squats work the thighs and buttocks as well as the lower leg muscles, abdominals and lower back as they are used for balance. Performing the exercise with hand weights increases the intensity.
- Stand with your feet hip-width apart, knees slightly bent. Keep your back straight and place your hands on your hips.
- Bend your knees to 90 degrees and allow your body to lean forwards slightly until it is at right angles to your thighs. Take care to keep your heels on the floor.
Lunge
A demanding exercise, the lunge can give you wonderfully toned inner thighs and buttocks. Hold hand weights to make it more challenging.
- Place one foot forward about one stride-length apart from the back leg. Keep your hips facing straight ahead and your arms loose by your sides. Keep your body upright and you abdominals firm.
- Bend your knees to bring your front knee directly over your front foot. Put your weight on to the heel of your front foot to work the buttock muscle most effectively. Return to the start position.
Dorsal raise
This is an excellent exercise for the lower back. By strengthening the main muscles that run along the lower part of the spine, the erector spinae, it can help improve posture and also prevent lower back pain.
- Lie on your front on a mat with your arms outstretched in front of you and legs straight. Take care not to tense the muscles in your neck.
- Raise your left arm and your right leg, keeping them both straight. Hold for one second, then slowly lower them. Repeat raising the opposite arm and leg.
Chest
Press ups
Press ups use the weight of the body to work the pectorals, deltoids and triceps (chest, arm and shoulder muscles). Start with the half press up and progress to the full press up once you have built up strength.
- Place your hands directly under your shoulders, or slightly wider if you want to put more emphasis on the chest. Keep your fingers pointing forwards and your torso and legs straight.
- Bend your arms to about 90 and lower your body, keeping your head in line with your spine. Keep your stomach and thigh muscles tight, which will help to keep your legs straight. Be careful not to point your bottom in the air.
Half press-up - alternative
Press ups use the weight of the body to work the pectorals, deltoids and triceps (chest, arm and shoulder muscles). Start with the half press up and progress to the full press up once you have built up strength.Keep arms in the same position as for the full press-up, but keep your knees on the mat. Slowly lower the body, then return to the start position.
Do two set of 12 - 15 repetitions every other day
Chest press
This exercise can be done on the floor rather than a bench. For best results, keep your abdominals tight.
- Lie on your back on a bench with your knees bent. Holding a weight in each hand, bend your arms so that your elbows are at 90 and your palms face the wall opposite you.
- Extend your arms upwards so that they are nearly straight. Return to the start position, using a pace of about four seconds per repetition.
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