The Fat Burn Revolution (29 page)

For sexy, shapely lower legs, this exercise is right on the money. Try them without weights if you’re a beginner and once you’ve mastered the
move you can add weights to work on getting that lusted-after heart-shaped definition in the back of the calf.

1
Stand tall with your feet pointing forwards, hip-width apart. If you’re a beginner you might want to position yourself close to a wall or
something sturdy to hold onto to help you balance.

2
Slowly rise up lifting the heels off the ground so you come onto the balls of your feet. Keep your legs straight and your feet and knees pointing
forwards throughout the exercise.

3
Hold for a second at the top of the movement before slowly lowering your heels back down to the floor. This is one repetition.

lower ab leg lift

Say goodbye to the paunch

target area
belly               

Even people who regularly do exercises for the tummy often neglect the lower part of the abdominal muscles. Unfortunately this often results in their
belly shape going to pot below the waist! Let’s make sure that doesn’t happen to you by smashing out some paunch-busting lower ab raises.

1
Lie face-up on the mat with both of your legs extended straight. You’ll be keeping your knees and feet squeezed together throughout the
exercise. Flatten your lower back into the mat and feel the contraction in your lower abdominals.

2
Without bending the knees, raise both of your legs, aiming to get them to a 90-degree angle to the floor.

3
Lower your legs slowly back down to the mat.

arm lift back extension

Think how amazing you’re going to feel after 12 weeks on the programme.

target area
lower back & core               

As with the leg lift back extension, this move partners well with abdominal crunches by targeting the muscles on the back midsection of the body to
promote better posture, reduce injury risk and create a strong, shapely lower back.

1
Lie face down on your mat with both of your legs straight and pressed together. Extend your arms straight over your head, palms down.

2
Squeeze the muscles in your lower back as you raise your upper body off the mat in a slow and controlled movement. Keep your arms straight and in
line with the body.

3
Hold for a second at the top of the movement before lowering your upper body gently, again in a slow, controlled motion back down onto the mat.
This is one repetition.

cat

target area
lower back & belly               

 

The cat is an excellent exercise to loosen and strengthen the muscles around the spine. If you struggle with the back extension moves, this exercise
should help you to perform those moves more comfortably. It also helps improve posture and tightens up the tummy muscles.

1
Position yourself on all fours with your palms on the mat directly underneath your shoulders and your knees underneath your hips. Keeping your
neck in-line with your spine, look down at the floor.

2
Exhale hard as you pull in your abdomen and round your back up towards the ceiling, tilting your pelvis inwards. Hold this position for a few
seconds pulling your tummy in as tight as you can and lifting your back as high as you can.

3
As you inhale, release your abs and slowly lower your back into the flat position and then down through to a downward arch, pressing your hips
upwards. This is one repetition.

 

TIPS

It is important to work with the breath in this exercise: forcefully exhale as you lift and take a big inhale as you lower

Allow the abdominals to fully relax in the downward position

Move very slowly with full control

Work with your full range of movement, but do not push to the point of pain