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Six easy exercises to try today

Six easy exercises to try today


Written by Katie Byrne


Get in shape for the big day with these must-try exercises from fitness expert Health and fitness expert Jéan LK

 

The basic squat

Stand with feet shoulder width apart, hold your hands straight out in front of you.

Start by bending your knees and pushing your hips back. lowering yourself until your thighs are parallel with the ground. Hold for a second then reverse the movement by driving up through your heels. Keep your head up and shoulders back through the movement while making sure your knees stay behind your toes. Aim for 15-20 repetitions.

Progression: hands up reaching for the sky and repeat the movement. Only this time go as deep as you can. 

Reverse lunges with knee lift

Take a big step back with your right leg then lower your knee then lower your knee down as close to the ground as possible. Then reverse movement to start position and repeat. Keeping your head up and shoulders back. Aim for 15-20 reps on each leg.

Progression: step back into a reverse lunge hold for a second then push through your front leg and drive your back knee up towards your chest then back to your start position.

Mountain climbers

Start in a push-up position, with your weight supported by your hands and toes. Bend your right leg until your knee is under your hip, while your left leg is outstretched behind you. Then quickly swap your leg positions, as if you’re climbing speedily up a mountain. 'Climb' for 30 seconds.

Progression: increase time.

The basic plank

Get down in to the push-up position and hold. Draw your belly button in to engage your core but don't hold your breathe. Hold for 30-60 seconds.

Progression: increase time.

Back extensions

  

Lie face-down, legs together with your finger tips on temples.

Lift the upper body (chest and shoulders) off the ground. Hold for two seconds and slowly return to your start position. Remember to keep your feet on the ground. Aim for 15-20 reps.

Floor dips

Sitting on the ground with your knees bent, feet flat on the floor and your hands stretched out palms down behind you with your fingers pointed towards your body. Lift your body off the ground to start then bend your elbows to lower your hips to the floor then straighten your arms to Return to the start position. Repeat - aim for 15-20 repetitions.

Visit www.timed-fitnesslondon.co.uk to book a personal training session with Jéan LK. 


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