Ladies Bums & Tums Workout

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http://herbexhealth.com/tums-and-bums-training-program/

Tums and Bums Training Programme

By Carla Smith1229835_583637548357498_1450838973_n

Warm up: 30 seconds of skipping/stepping or jogging on the spot

1. REVERSE CRUNCHES

Lie on your back, your knees bent and your feet flat on the floor. Cross your feet one over the other.
Take a deep breath in while lifting your legs towards your chest.
At the same time lift your hips off the ground by using your lower ab muscles.
Breathe out as you lower your legs back down to just above the floor, keeping your knees bent.
REPEAT 3 SETS OF 15

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

2. SINGLE LEG HIP EXTENSION

Lie on your back, your knees bent and your feet flat on the floor.
Raise your left leg straight up, squeeze your glutes and suck your navel towards your spine.
Raise your hips as high as you can and hold for 15 seconds (building up to 30 seconds). Swop legs.
REPEAT 3 SETS OF 15 SECONDS

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

3. PELVIC TILTS

Lie on your back, your knees bent and your feet flat on the floor. Keep your arms at your sides.
Take a deep breath in and tighten your abs and glutes. Breathe out as you tilt your pelvis upwards (towards your head) and hold for 10 seconds.
Gently tilt your pelvis back.
REPEAT 3 SETS OF 15 – 20

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

4. SINGLE LEG SQUAT

Stand upright, feet together and your hands on your hips.
Keep your back straight and your navel sucked in toward your spine.
Place your right foot on top of a paper plate (the paper plate makes it easier to slide your foot).
Place your weight onto your left leg, slide the paper plate out slowly and squat (keeping your abs and glutes tight and your left knee bent at 90 degrees).
Slowly return to the starting position. Swop legs.
REPEAT 3 SETS OF 15 – 20 ON EACH SIDE

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

5. KNEE TO ELBOW

Lie on your back, your knees bent and your feet flat on the floor.
Suck your navel in towards your spine and tighten your glutes throughout the exercise.
Cross one leg over the other at 90 degrees. Put your left hand against your ear, elbow bent.
Suck your navel in towards your spine and curl up, bringing your left elbow up to touch your right knee. Hold for 2 seconds.
Lower yourself back down to the starting position. Now start with your right elbow touching your left knee. Keep alternating.
REPEAT 3 SETS OF 15 ON EACH SIDE

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

6. OUTWARD HIP ROTATION

Lie on your left side with thighs stacked on top of each other, bend your knees at 45 degrees, rest your head on your hand.
Bring both knees forward, place a dumbbell in your hand, elbow bent against your side.
Lift your left leg and arm towards the ceiling. Hold for 2 seconds and return to the start position. Swop sides.
REPEAT 3 SETS OF 15 – 20

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

7. CURL UPS

Lie on your back, your knees bent, your feet flat on the floor and your arms at your sides.
Suck your navel in towards your spine and keep your chin on your chest.
Use your abdominal muscles to gently lift your shoulders off the floor, at the same time reach towards your heels with your fingers.
Lower yourself back down to the starting position.
REPEAT 3 SETS OF 15

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

8. GLUTE RAISE AND AB CRUNCH

Start the exercise on all fours on your knees.
Keep your abs tight and your back straight throughout the exercise.
Bring your knee in towards your chest, at the same time contract your abs and crunch, then kick the same leg backwards at a 90 degree angle (keep your leg bent).
Lower your leg back into the starting position.
REPEAT 3 SETS OF 15 – 20 WITH EACH LEG

Please consult your health care practitioner before starting any new exercise routine

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