Muffin-top. Spare tyre. Love handles. Doughnut. Whatever you call your waist surplus, whip it good with this easy exercise and eating plan you can stick to. Yes, you!
1. Double Lunges
Find a step or bench and start by standing in front of it with your feet together. Step your right leg backwards into a lunge, then pick that same leg up again, step onto your bench and push up into a standing position, driving your left knee up towards your chest as you do so. Step back down, placing your left foot on the ground, before stepping that right leg backwards again into that lunge and repeating. Finish all your reps on one leg before switching to the other side.
2. Standard or Curtsy Squat Press
To perform a standard squat press, begin with feet hip-width apart, resting a set of dumbbells just in front of your shoulders. Lower yourself down into a squat position by imagining you’re sitting down on a chair behind you. As you stand up out of your squat, press those dumbbells above your head, using power from your legs to drive the weight upwards. Return to the start position and repeat. For a curtsy squat, start in the same position but instead of simply squatting down, take your right leg and cross it behind your left leg, lowering yourself until your knee almost touches the ground, in a mock curtsy. Push yourself back to a standing position, driving off your front leg and as you do, perform a press with the dumbbells before repeating on the other side.
3. Bodyweight Pull-ups
First, find a bar or fence at about hip-height. Now sit underneath the bar and grip it with your hands (you can switch it up between underhand and overhand grip at each workout to target different muscles). Position your body so your chest is directly underneath the bar, and then pull yourself up until you’re just a few centimetres from it. Slowly lower yourself back down and repeat.
4. Push-up Reaches
Start in a standard push-up position, with or without a step, up on your toes and with your shoulders directly over your hands. Lower your body towards the ground into a push-up and then, as you press back up to your start position, reach your right hand out in front of you before placing back down to complete another push-up and then repeat on the left side. If you’re more advanced, try lifting your right arm at the same time as your right leg. These moves target the abs better than a crunch ever could.
UNVEIL THOSE ABS
BONUS AB EXERCISE!
Now add: Interval Cardio
With Tim Altman, Naturopath (timaltman.com.au)
1. Eat 3 meals and 2 to 3 snacks per day
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