The Fat Burn Revolution (35 page)

target area
bum & lower back               

This is a progression of the back extension exercise from Phase I. Don’t worry if you found you couldn’t lift your body up very high, or at
all, in the original version, you’ll probably find that you can get more movement of the back in this version. By adding the ball you’ll be increasing the range of motion as well as
activating the stability muscles, you’ll feel this in the buttocks a little more than in the original version too.

1
Hold the gym ball in place with your hands as you position your hips as close to the top of it as you can while still keeping your toes in contact
with the floor. Beginners can have their feet against a wall to help keep the body in place. Your hands go behind your head, elbows out.

2
Contract the muscles of your buttocks and your lower back as you slowly raise your torso off the ball as high as you can go without discomfort.
Hold this position for a second.

3
Lower your torso gently to the starting position and then repeat the movement.

hip raise on ball

Motivation might have been what got you started, but perseverance is what will keep you going.

target area
core, bum & thighs               

You’ll love this one. You’re going to flatten your tummy, firm up your thighs and buttocks and improve your stability in a single move. It is
really a progression of the hip extension, which you learned in Phase I (
here
), but this time you’re going have your feet on an exercise ball. This is going to bring
the muscles of your midsection into action much more as you’ll need to hold them tight to perform the movement with good form. It will also mean the buttocks and thighs work harder to keep
you stable and lift the hips that bit higher.

1
Lie flat on the floor and place your feet flat on the top of your gym ball. Your arms should be at your sides. You can press your palms down into
the floor to help keep you stable when you first try this.

2
Brace the core muscles and squeeze the buttocks as you raise your hips until your body forms a straight line from knees to upper chest. Hold the
position for a second, maintaining the contraction in your core and bum.

3
Slowly lower the body back down to the mat. This is one repetition.

ball leg curl

Ready to play ball?

target area
bum, thighs, core & lower back               

This is one of those exercises that might seem easy at first, but after a few reps, if you’re doing it right, you should start to feel the burn.
It’s a great move for firming and shaping the back of thighs and it also hits the bum, core and lower back.

1
Lie face-up and place your feet on the ball. Keep your arms down by your sides, or if you’re a beginner extend them out at a 45-degree angle
and press the palms into the floor to help keep you stable.

2
Contract your buttocks, core and lower back muscles as you raise your hips until your knees form a straight line with your shoulders, as in the
hip extension (
here
). Now pull in your knees and roll the ball towards you, allowing your feet to roll on top of the ball. Aim to roll the ball as close as possible to your
buttocks. Hold this position for a second.

3
Return to the starting position by slowly straightening the legs and allowing the ball to roll back under your feet. This is one repetition.

gym ball plank

It’s time to become the person you want to be.