These eight moves will ignite your body's fat-burning power and leave your backside trim and toned. Do two to three sets of each move on three non-consecutive days a week. Increase the kilojoule burn by limiting rest to 30 seconds (or less) between sets and exercise.
Half-Seated Leg Circle
Sit on the floor with your legs fully extended, leaning back on your elbows, your fingers cupping the sides of your hips. Keeping your lower back pressed in to the floor, engage your core and lift your legs about 45 degrees. Point your toes, press your thighs together, and trace 12 large clockwise circles, then 12 counter clockwise circles.
Trainer Tip: Focus on holding your pelvis still.
Alternate-Leg Dead Lift
Hold a 2-7kg dumbell in each hand and stand on your right leg, lift your left leg a few centimeters behind you. Keeping your back straight, lean forward from your hips until you're almost parallel to the floor, weights in line with your shoulders. Return to start. That's one rep. Do 12, then switch legs.
Trainer Tip: Raise your leg slowly to stay balanced.
Stand with your feet slightly wider than hip-width and turned out 45 degrees. Bend into a squat with your knees over your ankles. From that position, step out with your left foot, keeping knees bent in squat position. Take a step with your right foot to return to start. Continue walking sideways, taking 10 steps to the right, then 10 to the left.
Trainer Tip: Don't let shoulders droop forward.
Good Morning Bend
Stand with your feet shoulder-width apart and hold a pair of 2-7kg dumbells at your shoulders, palms facing forward. Keeping knees slightly bent and torso straight, slowly bend from your hips until your upper body is parallel to the floor. Hold for 5 seconds, return to start. That's one rep, do eight to 10.
Trainer Tip: Keep your back flat.
Stand with your feet shoulder-width apart and your arms at your sides. Lift your right knee until your thigh is parallel to the floor and raise your arms overhead, palms facing in. Hold for five seconds, then slowly drop your right foot into a front lunge. Bring your left leg forward and return to standing. That's one rep. Do 10 to 12 on each leg, alternating sides.
Trainer Tip: Make it harder by holding a dumbell.
Single Leg Plank
Lie face down on the floor and prop yourself up with your toes flexed underneath you and elbows under shoulders, shoulder blades back and down. Your body should form a straight line. Lift right leg up 25cm. Balance your weight on your forearms and stabilising leg. Hold for 60 seconds. Switch legs and repeat on the other side.
Trainer Tip: Brace your abs to keep your back straight
Skater's Step Up
Hold a pair of 2-7kg dumbells at hip level and stand facing a step with your right foot planted on the step. Leaning chest forward slightly, lunge backward with your left leg, bending your right knee 90 degrees. From that position, bring your left foot up to meet right on the step; squat and hold for two seconds. Stand , return to start. That's one rep. Repeat with other leg; do 10 to reps each leg.
Prone Hip Extension
Lie face down over a bench or padded stool with your legs hanging off the edge. Engage your abs and lift both legs until your body forms a straight line. Hold for five seconds, then lower slowly. That's one rep, do 10 to 15.
Trainer Tip: Engage your glutes to lift your legs.
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