The pressure to fit into your bikinis and bodycon dresses are intersected by a race against time to wrap your work quickly (to facilitate your leaves) by leaving you with no time to attend a fitness class. Fret not for we present a series of simple exercises, which can be done almost anywhere and anytime without any need for special equipment or assistance. The sequence of exercises is designed to work the entire body to help you tone up, get in shape and keep the extra pounds off.
Stand with feet placed shoulder-width apart and the hands placed on the back of the neck. Without moving your feet twist the body to the right side twisting from the waist. Then turn and twist to the left side. Repeat twisting from side to side. Do not twist so fast that you experience dizziness. If you feel dizzy stop.
For Beginners: 1-2 sets of 20 reps each side; Advanced: 2 sets of 30 reps each side.
Lie on your back with the feet in the air and legs bent at 90* at the knees. Your palms are placed under the skull. Exhale and lift your head and shoulders upwards contracting the upper abdominals. Inhale and lower back to the floor. Do not move the legs.
For Beginners: 1-2 sets of 15 reps; Advanced: 2-3 sets of 25 reps
Lie on your back with your legs raised to 90* and your upper hands placed under your hips palms facing down. Without lifting the upper body raise your legs and lift your tailbone upwards away from the floor. Stop and lower down slowly under control. Do this exercise slowly.
For Beginners: 1-2 sets of 10 reps; Advanced: 2 sets of 20 reps
Wide stance squats
Place your feet wider than shoulder width with your toes pointing outwards at about 45*. Inhale and lower your hips downwards by bending at the knees. Stop when your thighs are parallel to the floor. Exhale and stand upwards to starting position. Balance is important in this exercise and squat by lowering your hips downwards and not by pushing your knees too far forward. If your knees pain stop.
For Beginners: 1-2 sets of 20 reps; Advanced: 2 sets of 30 reps
From a standing position go to a crouching one. Bend your knees and jump into a plank with your legs back and palms on the floor. Immediately get back to your feet and hump with your toes pointed down and fingers upwards.
For Beginners: 1 set of 20 reps; Advanced: 2 sets of 20 reps