Archive of ‘Getting Started’ category

Push Ups Aren’t Just For Bras

Push up bras are amazing aren’t they?! Until you take them off and your impressive bosom drops; thunk!

The best way to a firmer bust without spending a single penny is to do some push ups! You can do these anywhere and at any time so it is great for those of you that struggle to fit in a gym workout around busy schedules of work, socialising and the daily grind!

1. Get yourself into a plank position with your hands on the floor under and slightly wider than your shoulders.

2. Keeping your back and neck in a neutral and straight line begin to slowly lower your body to the floor.

3. The important thing here is to remember to keep your back straight don’t let your butt or hips drop to the floor before your chest lowers otherwise you’re just humping the floor! Whilst amusing for onlookers it’s not going to improve those chest muscles!

4. Once you’ve lowered to hovering or just grazing the floor with your chest push up back to plank position.

If you struggle to begin with try dropping your knees to the floor until your shoulders find it easier. It’s better to do it right and work up to doing the harder version than rushing and doing it wrong.

Rather than doing a specific number of reps with this I would normally set my stop watch for 1 minute and see how many I can do in that minute.

 

Love Roo xx

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Squats Squats and More Squats!

The most simplest yet most effective way to get amazing legs and a nice bum is squats. This is no trickery or lies, sometimes you don’t need to add the bells and whistles and use some fancy machine to get great results, sometimes the old ways are still the best.

Before you start you need to make sure that you’ve got the form right.

1. Stand with your feet slightly wider than shoulder width apart

2. Then whilst keeping your knees above your ankles (don’t let them move forward over your toes!) bend your knees and push your bottom out as if you’re about to sit down on a chair. ┬áRemember not to arch your back either!

3. As you’re doing this really squeeze your thigh muscles and your abs

4. Then stand back up again and repeat.

I find keeping my mind on getting the form right and remembering to not hold my breath takes my mind off how much my muscles ache from doing this!!

Do this 10 – 15 times and take a break and stretch your legs and then do another 2 sets.

 

Love Roo xx

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Back Workout – Dumbbell Arm Rowing

Back workouts are great preparation for when you want to wear a nice strapless dress or top in the summer and you don’t want any wobbly bits bulging over the top. It’s muffin top for your shoulders! Not a great look!

So it’s always really important to remember that you need to exercise within your ability, don’t over work or over stretch yourself and keep your form right otherwise you could do some damage and nobody will be able to see your hard work if you’re lying in bed because you can’t move from overdoing it!

So here’s how to do a dumbbell row:

Dumbbell Row1. Take a weight in each hand.

2. Whilst keeping the weights down bend over with a flat back until you are parallel with the floor and keeping your legs slightly bent.

3. Bend your elbows and pull the weights up towards your body until your arms are level with your body in a rowing motion. (remember to squeeze your back muscles and engage your abs whilst doing this to get the maximum results)

4. Then release and lower your arm slowly and keeping it controlled (don’t lock your elbows!) and then repeat. Do this for 10 – 15 times and then swap and repeat with the opposite arm.

5. Repeat a rep of each arm up to 3 times.

Note: An alternative to this exercise is to use a step or platform, raise one leg and row with one arm at a time (the opposite arm to the raised leg, whilst your weight free hand is resting on your raised thigh).

If you do this a couple of times a week you’ll be able to start increasing the weights and eventually have a back to make a supermodel jealous!!

 

Love Roo xx

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