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BODY TONE WORKOUT<br />
WORDS ANNE-MARIE LATEGAN PHOTOS EDDIE MACDONALD MODEL KERRY DEAGUIAR @ WWW.WATHLETIC.COM<br />
FEEL<br />
THE<br />
CRUNCH<br />
Make that<br />
muffin top<br />
disappear<br />
with <strong>the</strong>se<br />
top toning<br />
moves!<br />
■ SETS, REPS<br />
AND FREQUENCY<br />
If you’re new to toning<br />
exercises, aim to do<br />
two sets of ten to 15<br />
repetitions. O<strong>the</strong>rwise,<br />
do two sets of<br />
20 repetitions.<br />
■ WHERE TO BUY<br />
65cm Fit Ball, £15.54<br />
(www.jordanfree<br />
weights.com)<br />
60 April 2011 www.womensrunninguk.co.uk
SIDE ISOLATED CRUNCHES<br />
AREAS TRAINED: SIDES (OBLIQUES) AND STOMACH (RECTUS ABDOMINIS)<br />
WHY DO IT<br />
Get rid of flabby sides.<br />
TECHNIQUE:<br />
■ Lie on your back with your knees bent.<br />
■ Place your right hand behind your head and<br />
extend your left arm alongside your body.<br />
■ Lift your shoulders and left arm off <strong>the</strong> floor,<br />
<strong>the</strong>n <strong>crunch</strong> sideways, reaching your left hand<br />
towards your left foot.<br />
■ Return to <strong>the</strong> centre position and lower<br />
your shoulders back down to <strong>the</strong> floor.<br />
■ Complete one set on <strong>the</strong> left before<br />
repeating on <strong>the</strong> right.<br />
BE SAFE:<br />
Don’t strain your neck and brea<strong>the</strong> out<br />
when lifting.<br />
SIDE LEG LIFTS<br />
SIDES (OBLIQUES)<br />
WHY DO IT<br />
Prevent those flabby areas hanging<br />
over your jeans.<br />
TECHNIQUE:<br />
■ Lie on your left side, resting your head<br />
on your left arm and supporting your body<br />
with your right hand on <strong>the</strong> floor.<br />
■ Lift both legs off <strong>the</strong> floor, hold for<br />
a second and <strong>the</strong>n lower your legs.<br />
■ Complete one set on <strong>the</strong> left before<br />
changing sides.<br />
BE SAFE:<br />
If your hip hurts, roll slightly forwards<br />
or backwards, to get comfortable.<br />
www.womensrunninguk.co.uk April 2011 61
BODY TONE WORKOUT<br />
BACK EXTENSION WITH SIDE BEND<br />
AREAS TRAINED: LOWER BACK (ERECTOR SPINAE) AND SIDES (OBLIQUES)<br />
WHY DO IT<br />
Lose inches around your waistline, reducing<br />
<strong>the</strong> appearance of a muffin top.<br />
TECHNIQUE:<br />
■ Lie on your stomach on <strong>the</strong> floor, keeping<br />
your hands next to your ears.<br />
■ Lift your upper body off <strong>the</strong> floor.<br />
■ Bend sideways towards <strong>the</strong> left, <strong>the</strong>n return<br />
to <strong>the</strong> centre position and lower your body.<br />
■ Repeat towards <strong>the</strong> right side.<br />
■ Alternate between left and right.<br />
BE SAFE:<br />
Keep your feet on <strong>the</strong> floor at all times, to prevent<br />
your back from hyper-extending (over bending).<br />
SIDE LIFT OVER STABILITY BALL<br />
AREAS TRAINED: SIDES (OBLIQUES)<br />
WHY DO IT<br />
The instability of <strong>the</strong> ball will help tone your muscles faster.<br />
TECHNIQUE:<br />
■ Sit with your right hip on a stability ball, extending<br />
your right leg forwards and your left leg backwards.<br />
■ Rest both feet against a secure object, to help<br />
you balance.<br />
■ Keeping your hands crossed over your chest,<br />
lower your body sideways.<br />
■ Lift back up to <strong>the</strong> starting position.<br />
■ Complete one set on <strong>the</strong> right side before repeating<br />
on <strong>the</strong> left.<br />
BE SAFE:<br />
Keep your back straight.<br />
62 April 2011 www.womensrunninguk.co.uk
STABILITY BALL CROSS BACK EXTENSION<br />
AREA TRAINED: BACK (ERECTOR SPINAE)<br />
WHY DO IT<br />
Reduce <strong>the</strong> appearance of back fat.<br />
TECHNIQUE:<br />
■ Lie with your hips and stomach on a stability ball,<br />
crossing your hands over your chest and relaxing<br />
completely over <strong>the</strong> ball.<br />
■ Lift your left shoulder up, looking to your left side.<br />
■ Lower back down.<br />
■ Repeat to <strong>the</strong> right side.<br />
■ Alternate between left and right.<br />
BE SAFE:<br />
Don’t hyper-extend (over bend) your lower back<br />
when you lift up.<br />
REVERSE STABILITY BALL BACK EXTENSION<br />
AREAS TRAINED: LOWER BACK (ERECTOR SPINAE) AND BOTTOM (GLUTES)<br />
WHY DO IT<br />
Improve your posture, and reduce <strong>the</strong> appearance<br />
of back fat and a muffin top.<br />
TECHNIQUE:<br />
■ Lie with your stomach over a stability ball,<br />
placing your hands on <strong>the</strong> floor.<br />
■ Keeping your legs straight, lift <strong>the</strong>m off <strong>the</strong> floor,<br />
pivoting over <strong>the</strong> ball until you form a straight line<br />
between your feet, knees, hips and shoulders. Your<br />
spine should be in a neutral position.<br />
■ Hold this position for several seconds.<br />
■ Lower your legs with control, until your feet<br />
touch <strong>the</strong> floor.<br />
BE SAFE:<br />
Don’t bounce on <strong>the</strong> ball, make sure your movements<br />
are slow and controlled, and brea<strong>the</strong> out when you<br />
lift your legs.<br />
For more great workouts,<br />
check out our website,<br />
www.womensrunninguk.co.uk<br />
www.womensrunninguk.co.uk April 2011 63