Dalton Wong is the founder of Twenty Two Training and personal trainer to the stars. He helped leading actress Jennifer Lawrence get fit for her role in Xmen First Class and he is now sharing his ultimate guide to getting fit, lean and strong with ELLE readers.More
Perform 10-20 of each move
Start each exercise session with these warm up exercises to prepare your muscles for the work out and avoid muscle stiffness and injury. A good warm up session will increase your blood flow and will even boost your metabolism.
Tight hamstrings will have a negative impact on your posture and movement. This move will limber up and engage the muscles so you can get the most out of your exercise.
Lie on your back, head on the floor, with one leg extended straight out resting on the ground. Ensure you engage your stomach muscles by sucking your belly button in towards the floor.
With your other leg, bend the hip and knee to 90 degrees. If you find this difficult you can extend the stretch by holding your leg with both hands. Use this as the starting position for the move.
Extend your leg straight into the air at a 90 degree angle and hold this positio
Lie on your back with your head resting on the floor. Keep your arms stretched out by your sides with your palms facing the sky. Bend your knees and put your weight on your heels, toes off the ground.
Now it’s time to lift your bum to tone the gluteus muscles, abdominals and thighs. Lift until your body is straight from knees to chest, hold and then resume position one.