Tuesday, 20 October 2015
Saturday, 3 October 2015
Sunday, 30 August 2015
Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute legs, bums and tums (LBT) home workout.
This LBT exercise routine counts towards your recommended weekly activity guidelines for strength. Find out more about physical activity guidelines for adults.
Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.
Squats – great for firm bums and thighs
- perform 2 sets of 15 to 24 repetitions (reps)
Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.
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.
Now cool down with this 5-minute stretch and cool-down routine.