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Fitness:

When you do any form of exercise from walking to competing in sports, you will notice several things about your body, such as breathing heavier and faster, your heart beats faster, your muscles hurt and you sweat. Don't worry these are all normal responses whether you work out frequently or once in a while.

Body Sculpting Intro
Leg & Bottom
Abdominal Exercises
Pelvic Training
Back Muscles

BODY SCULPTING SESSION

General instructions

Exhale deeply on each exertion followed by a slow inhalation.

Each exercise can be repeated 10, 15 or 20 times depending on your fitness. Your aim will be to complete it 20 times.

Complete these exercises every second day.

Don't worry about not having the equipment in your home or office, be inventive, for example you can substitute weights and dumbbells with a tin of beans.

Remember to always drink plenty of water.

Wear comfortable and loose clothes, tracksuit or shorts is ideal. Always wear runners or training shoes.

Please remember to warm up and down after each of these classes.


Warm-up and down suggestions

Please note that I have completed a detailed section regarding stretching and strengthening on my website under the body sculpting section.


10 Minute Walk

Jog on the spot for 10 minutes

Using your stairs - step up and down the first step of your stairs for one minute, then have one minutes rest. Repeat five times.


Yoga warm-ups

SIDE ANGLE STARFISH:  Legs apart, one knee bent, forearm on knee, lift other arm into the air, repeat by changing to the other knee.

WIDE LEGGED ½ WHEEL:  apart, arms clasped behind back and then lean on one side towards ground. Repeat on other side.


Retractions

STOMACH/ABDOMEN HOLD IN & OUT:   Lying down flat on your back, hold your stomach in for 20 seconds and then exhale holding your stomach out for 20 seconds. Repeat 5 times.


1. Chest







Chest FLYS:  Lying down with your elbows bent, holding the dumbbells (or weights) in each hand, over your chest, gradually extend your arms to each side, but do not rest them on the ground, bring them back to your chest and repeat.


2. Shoulders

DUMBELL STANDING PRESS:  



Standing with your hands resting on your shoulders with your elbows bent raise your hands above head to meet at the middle.


LATERAL RAISES:  



Holding weights put your arms by your sides, elbows straight, raise arms to shoulder height and lower.


3. Back

DEAD LIFTS:   



Stand straight, arms in front of body, bend from hips towards the toes.


4. Triceps

DUMBBELL KICKBACKS:  Bend from the hips; raise elbows behind back level to your shoulders. Bend your elbows and extend behind your body and kickback behind body. Arm is straight once kick backed.


5. Biceps


Elbows tucked into waist, raise arms with fists towards chest very SLOWLY.


6. Legs

LEG LUNGES:   

Hands on hips, knees bent, stand with the right leg. Step forward, left foot on the ground and lunge down lowering left knee close to the ground, push back to starting position and repeat with left leg.

LYING LEG RAISES:    Lie on your side with your arm stretching outright for balance and raise your upper leg gently and hold for 10 seconds and then lower gently. Lying on your side, raise leg and rotate slowly in each direction for 10 seconds and lower gently- repeat for both legs.


7. Gluteals

PELVIC SCRUNCHES WITH KNEES IN:   Lie on back, knees bent, push feet down to raise pelvis and squeeze.


8. Abdominals

UPPER AB CRUNCHES, LEGS UP:   Lie on back, knees bent up, hands behind neck and focus on a spot on the ceiling and raise upper chest. Your shoulders should only be raised approximately 6 inches from the ground, do not sit right-up. Do not place your chin on your chest and keep looking upwards


9. Pilates cool downs

LEGS UP (hands behind knee), HUG KNEES TO CHEST & ROCK from side to side.


10. Relaxation and Visualization

This is done in Corpse Position (lying) to relax the body down after exercise. After the class, lie down and take 10 very deep & slow breaths with your eyes closed.


Sunday is a rest day!