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Medicine-ball-burpees

Medicine ball burpees

Place the medicine ball on the floor between your feet.

Bend down and place your hands on the ball.

Jump your feet back into the push-up position.

Jump your feet back in so that your feet are either side of the ball.

Grasp the ball and jump up into the air, lifting the ball above your head as you do so.

Land on the balls of your feet and bend forwards to place the ball back on the floor and repeat the sequence.

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Medicine ball burpees

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Get your best body ever with Pilates exercises

Get your best body ever with these Pilate moves tailored to your natural shape

While there no specific exercises that should or shouldn’t be performed depending on whether you have a apple, pear, hourglass or atheltic figure, there certainly are some that can help to make your workouts more effective.

Pilates can really help you to focus on specific exercises in order to enhance your particular shape, says Nadine McCann, instructor at Bootcamp Pilates (bootcamppilates.com) ‘All bodies are different and it pays to know what works for you’. Certain moves can add definition to your body and everyone can benefit from postural power of pilates. ‘Pilates is great for sculpting the body and stabilising muscles deep in the body’.

The workout is suitable for all body types, but if your short of time, just pick the exercises for your body type.

1) Toe taps (Best for: apple, pear, hourglass)

Technique:

  • Start lying on your back with legs lifted and knees bent above your hips, shins parallel to the floor and arms relaxed at your sides, palms down. Keep your lower abs engaged and your back flat on the mat.
  • Inhale, then exhale as you hinge at your hip, lowering your right leg toward the mat.
  • Inhale to return the leg to start position and change sides.
  • Alternate legs repeat 10-12 reps pm each sides, bring feet to the floor to rest.
  • Repeat for 2 sets

2) Criss- cross (Best for: apple, pear, hourglass, athletic) 

Technique:

  • Lying on your back, interlace your hands behind your head to support your head. Lift your knees and feet off the ground with your knees bent at 90 degrees.
  • Inhale as you twist your ribcage to the left and extend your right leg forward.
  • Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise on the opposite side.
  • Do 6 twists alternating sides. Do 3 sets in total.

3) Glute bridge (Best for: hourglass, athletic)

Technique:

  •  Lie on your back, with your knees bent. Place your feet flat on the floor, hip-width apart, with your arms at your side.
  • Exhale as you lift your hips off the floor until your ribcage is in line with yur hips and knees. Press down evenly through both feet.
  • Inhale as you squeeze your glutes for three seconds and then exhale as you lower your hips slowly back down to the mat.
  • Do 15-20 reps, the rest pulling your knees to your chest, then repeat once more.

4) Side plank twists (Best for: apple, hourglass)

Technique:

  • Starting in a side plank poisition, with one hand directly under your shoulder, place your top hand behind your head, with yur elbow pointing straight up.
  • Inhale and twist your chest upward.
  • Exhale and rotate your chest toward the floor.
  • Do 5-8 reps per side and rest before repeating on the other side.

5) Side reach (Best for: apple, pear, hourglass, athletic)

Technique:

  • Sit with your knees bent and legs tucked behind you to the right,  supporting your weight with your left hand and keeping your arm straight,
  • Inhale to prepare. Exhale you lift your hip away from the mat, extending your top legs as your top arm reaches overhead. You’re aiming to lift your side up toward the ceiling.
  • Inhale to return to the start position.
  • Do 6-8 reps on each side and rest, before repeating the whole thing once more.

6) Swimming (Best for: apple, pear)

Technique:

  • Lie on your stomach with your forehead down and arms extended out in front. Extend your legs with your toes pointed out.
  • Focus on pressing your pelvis into the mat  while drawing your belly button away from the mat. Squeeze your inner thighs and lift your arms, legs, chest and head from the mat.
  • Inhale and exhale as normally as possible as you alternate lifting opposite arm and leg without touching the mat.
  • Count down from 10 to one then relax onto the mat to rest

7) Side-lying leg tap (Best for: hourglass, athletic)

Technique:

  • In a side plank, place your top hand on your top hip to help stabilise you. Pull in your abs and lift your waist off the mat.
  • Dip your top big toe down in front of your body to tap the floor then move the foot backward over your bottom leg and tap the floor behind you.
  • Repeat for 12-15 reps each side then rest. Repeat again.

 

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Pilates exercises

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Image ab-core-sideplankhipdip.jpg

3 ways to target your core

The workoutUsing a timer set for 30 seconds of work and 10 to 15 seconds of rest3 to 4 rounds of each move1. Side plank hip dipsHold yourself up in a side plank (either from the knees or toes) Using control, lower the bottom hip to the floor with an inhale. As you exhale, push the hips back up to the ceiling.

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3 ways to target your core

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The ultimate squat challenge

The original squat should always be a move that features in your workouts, but sometimes shaking things up a little can help you achieve new goals, break through plateaus and add extra challenges.

For those who find regular squat technique tough, this is the ultimate squat challenge and handy way to work those same muscle groups. ‘Single-leg movements are
known to help you make big strength gains and will also improve your balance and posture as you target the quads and glutes,’ explains lead trainer at Reach Fitness, Richard Tidmarsh.

Finding your balance and controlling the movement might take a little practice, but like they say, practice makes perfect. ‘Control tends to improve quickly, and you can then progress from using just your bodyweight to holding dumbbells, all the way through to using a barbell inside a rack to keep things moving forward,’ adds Richard. When it comes to lifting weights and working your lower body, inching your way to constant improvements is key to gaining strength and mastering the move.

Split squat

Areas trained: bottom, quads 

Technique

Stand facing away from a box that’s 15-30cm from the floor. Too high, and your back will arch. Place the ball of your right foot onto the box behind you and your left foot into a lunge position, a good distance away from the box.

Keeping your body in a strong upright position, bend your left knee, keeping your heel flat on
the floor, until your back knee gently touches the floor.

Push back up to the start and repeat.

Beginners should start with eight reps on each side for three to four sets, to get used to the movement pattern. Once you’ve mastered this, hold a dumbbell in each hand by your sides, increasing the weights as you get stronger. Advanced lifters can work inside a rack and backload a barbell.

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The ultimate squat challenge

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Leg raises

Leg raises are a great way to target the stomach, strengthening lower abdominals and hip reflexors, plus it doesn’t require any gym kit. Add these moves to one of your home workouts for a simple, effective way to tone your tummy. Try 10 reps to start with, and progress to more once you’ve perfected your form.

Try out these different variations of leg raises to challenge yourself, make sure you’re also hitting your fat-burning workouts hard, as you need to torch that fat to reveal your new toned tum!

Lying down leg raises:

-Lie on your back with your hands on the floor or under your bottom.

-Keeping a slight bend in the knees and feet together, start with both feet up towards the ceiling.

-Without allowing your lower back to overarch, slowly lower your legs towards the floor without bending the knees any more than they already are.

-When legs are almost on the floor, squeeze the abs and lift them back up to the start and repeat.

Hot tip: if these aren’t challenging enough for you, why not add some ankle weights?

Leg raises with a ball 

Add a bit of weight to make your leg raises more challenging

-Start similar to the lying down leg raises 

-With your feet on the floor, place an exercise or medicine ball between your feet, griping it firmly 

-Begin to raise your legs up, then slowly lowering your legs down, the weight will cause you to use more control 

-The weight will cause this exercise to me more challenging than the regular leg raises but effective works the abdominals.

Hanging leg raises 

You can perform this exercise at the gym, in the park or at home if you have a door pull up bar

-Hanging from a bar with your arms- grip firmly wide or medium 

-Begin to raise your knees/legs so that your body makes a 90 degrees angle 

– Lower your legs down and repeat the exercise

This exercise can be difficult, some gyms provide a padded bench that can support your back and padded arm rests for your elbows.

Side leg raises 

This exercise can be performed lying or standing

For standing

– Standing on one leg, raise the opposite leg to the side as far as you can

– Bring it back to the standing position and repeat this exercise for both legs 

For lying 

-Lie down on one side- with legs extended and stacked on top of one another

-Raise the top leg up as high as you can, lowering it back down to the first poistion. 

-Repeat 

 

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Leg raises

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Paige Hathaway

18 hours 50 minutes ago

What's the best way to burn fat you ask?

Mixing in HIIT training or plyo metrics to your lifting routine is the absolute best way (besides getting your diet in order) to burn fat and build muscle! Instead of resting in between sets.. add this move or moves similar! This will keep your heart rate up and core engaged! #hellosummerbody

This move: INCH WORM PUSH-UP BURPEES / 8-10 reps

Example of mixing this into your circuit:
Leg extension 12-15 reps
Leg press (quad focused feet positioning) 12-15 reps (normally you would rest here) but instead..
NO REST - INCH WORM PUSH-UP BURPEES / 8-10 reps
No rest and repeat x3-4
(your rest is basically you on the leg extension)
Music 🎶 American Teen #khalid

Paige Hathaway

1 day 3 hours ago

Midday/Preworkout snack Big Slice Apples
More importantly why I like this on the go pouch, is when I am moving around from shoot to shoot, meeting to meeting and gym session to gym session, #bigslice is the perfect snack to keep me going, when I need a quick boost. 😋🍎
............... Check them out #GNC #Sprouts #Wholefoods

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