Fitness First has produced a guide to help people get back into shape after a break.
Fitness First personal trainer and kickboxing champion Natalie Bee has put together her top five exercises to help shift those unwanted pounds and tone up your body.
“This workout targets every bit of the body, it will blitz those bingo wings, lengthen the legs, flatten the tummy and perk up your posterior,” commented Natalie.
1. Posture - Stand tall and look attractive. Perfect posture will give you an instant boob lift, bum lift and make you look taller and full of confidence.
Stand with your back flat against the wall. Push your head, shoulder blades and the backs of your hands against the wall and hold for 20 seconds. Repeat five times with a short rest in between. Do this every day and see the transformation!
2. Arms – This exercise will tone the triceps, better known as the dreaded bingo wings!
Improve tone and definition by doing Tricep dips. Sit on a step deck with your back straight and your hands facing inwards, with palms supporting you on the step. Carefully lift your bottom off the step, (supported by your hands) and shift forwards slightly so your back is clear of the step.
Keep your legs outstretched in front of you (or, for beginners, bend the knees) - this is your starting position. Bend the elbows, lowering yourself so that your bottom almost (but not quite) touches the floor, and then bring yourself back up, straightening the elbows. 12 repetitions and 3 sets, three times per week will see you playing bingo with confidence.
A great way to tone and strengthen is to skip. Find your old skipping rope and get skipping. Fantastic for banishing those thunder thighs and defining your calf muscles. 20 min of skipping 4 days a week will give you a pair of perfect pins - you'll want to show them off.
4. Stomach – Tummies on show mean you want flatter and tighter abs fast!
Lying on your back with your knees bent and your feet flat, keep your hands by your temples and focus on a spot on the ceiling to prevent neck strain. Lift your upper body towards the ceiling and hold for 2 seconds before lowering to your start position. Keep your back straight throughout. 20 crunches every night is all it takes to keep the "who ate all the pies?" jokes at bay.
5 Bottom - Want a pert posterior?
Start on all fours with hands in line with shoulders. Keeping the pelvis parallel to the ground and pulling your stomach tight, push the sole of one foot up towards the ceiling keeping the knee bent. Take care in ensuring that your back is straight and the pelvis isn't tilting. The movement is a pulsing motion up to the ceiling and back down. Squeeze the buttocks tight and feel the burn. Repeat with the other side. 20 reps 3 times a week is all it takes to recreate the famous Kylie bum!