The holiday's booked, the Heidi Klein bikini is on its way and I'm stocked up with my favourite sunscreens. But the body, hmm, the body is not quite up to scratch quite yet. But Dalton Wong, co-founder of Bodyism, and responsible for buns of steel that will be gracing our screens when the new X-Men movie is released. Here is his fool proof set of exercises to hone and tone your body into tip-top shape for the summer.
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For those with a set of dumb bells, do 15 reps of the following exercises, rest for 30 seconds and repeat. 3 - 5 sets of these will get you into shape in no time. Remember to increase the weight if it starts to feel to easy. 1. A backward lunge holding the dumbells at your side
Stand upright, keep hips facing forward and take a deep step backwards. Make sure your both knees are bend and you feel a stretch along the thighs and bottom.
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Place your arms at a right angle and parallel to each other behind you. When you make the dip, make sure your core stays firm and your arms are working throughout the movement.
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3. Squat holding dumbells at your sides
Put legs shoulder length apart and squat down as low as possible. Keep your core engaged and push up through your thighs.
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4. Bi-cep curl and press upwards.
As you curl up, turn your wrists around and push up through your shoulders.
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5. Press ups
If these are difficult to start, begin with your knees, have your hands under your shoulder and push up through your upper arms.
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6. Squat jumps on the spot. Squat down and jump up off the ground as you come up. Stay light on your feet to avoid too much impact on the joints.
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For those with no equipment try doing the following exercises for 40 seconds, rest for 20 seconds and repeat these sets 5 to 6 times:
1. Walking lunges
Take deep steps forward, and lunge down so your knee is at a right angle.
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2. Press upsIf these are difficult to start, begin with your knees, have your hands under your shoulder and push up through your upper arms.
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3. Squat Put legs shoulder length apart and squat down as low as possible. Keep your core engaged and push up through your thighs.
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4. Ys & Ts
Keep knees bent, raise arms up above your year in a y shape. Then alternate to having arms move out. Keep core engaged.
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5. Burpies
Begin in a squat position with hands on the floor in front of you. Next, kick your feet back to a push-up position. Immediately bring your feet to the squat position, then jump up as high as possible from the squat position. Repeat.
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6. Bridge for 40 seconds each exercise, rest for 20 seconds. 5 or 6 times.
Start by lying on your back with feet on the floor hip distance apart and your knees bent. Your arms should rest at your sides. Contract your stomach muscles and pull your hips up by tightening your glutes until your body forms a diagonal from knees to chest. Hold that for 40 seconds before returning to the start and resting for 20 seconds. Repeat.The best thing to do is repeat these exercises on alternate days for 2 weeks before you strip off. And stick to the basic principles of the Clean and Lean Flat Tummy diet for that time. Its all lean protein and vegetables and you'll have a flat stomach in no time.