Fitness First

With wedding season in full swing, here are some helpful fat blasting moves you can do in the comfort of your own home to help you lean out. Remember to try and get at least 20 minutes of exercise almost every day

Chest To Floor Burpees



Place your hands on the ground, shoulder width apart. Jump into a plank or a push up position, ensuring your spine is aligned. Lower your chest and thighs to the ground. From here, push up and jump your feet to your hands. Then jump vertically keeping your hips and knee extended, with arms overhead during the jump. Repeat for a total of 10 repetitions, for one or two sets.

Common mistakes:

• Arching the back. Keep your torso in perfect plank position as you lower your body to the floor.

• Skipping range of motion. What makes the burpee effective is a combination of speed, range of motion and explosive power. Squat deeply, lower the entire torso to the floor (chest, belly and pelvis), and open the hip crease all the way at the top of the jump.

Tricep Dips With Leg Raise



With your butt on the ground, place your hands on the floor directly under your shoulders. Lift your hips up and come into a reverse plank. Bend the elbows lowering your hips down, and then extend and lift your body up. Raise one leg off the floor to make this more challenging! Try to keep going for at least 10 reps on each leg or until your heart rate is nice and high.

Common mistakes:

• Shoulders sinking in at the descent. Make a conscious effort to roll your shoulders, back and open up your chest. Keep your neck long.

• Not using your arms and simply picking and dropping your hips. Ensure you are bending your elbows instead of just dropping your hips.

Hollow Hold



Lay on the floor with your lower back in contact with the ground. Keep your abs and glutes tight at all times, and point your arms straight overhead and legs straight with toes pointed. Slowly start raising your legs and shoulders off the ground. Your head should come off the ground along with your shoulders, with your ears glued between your shoulders. Stay tight with your abs and glutes and find the lowest position you can have your arms and legs without them touching the ground and without arching your lower back off the ground. To develop your hollow, you can start with your arms and legs higher, and slowly build up strength until they can be held lower (just inches off the ground) without breaking the position. Try holding this position for as long as possible, and repeat for a total of 10 repetitions.

Common mistakes:

• Arching your back. Concentrate on pushing your belly into the ground whilst holding a hollow.

• Straining your neck. Ensure your neck is aligned with your arms overhead.

Squat Knee Tucks



Stand with your feet shoulder width apart. Push your hips slightly back and descend down. Ensure that your hips go lower than your knees, and your knees stay in line with your toes. Keep your spine neutral. At this point you are at the bottom of your squat. Keep your abdominals engaged, and power up, pushing through your heels. Immediately lift one leg, and using your abs, drive that same knee into your chest. Repeat this movement again with the alternating leg. Try to keep going for at least 10 reps on each leg or until your heart rate is nice and high.

Common mistakes:

• Knees tracking forward whilst doing a squat. Practice air squats without a high knee, facing a wall.

• Over arching your back. Take a deep breath into your belly, squeeze your butt, and your abs will align your pelvis and torso into the ideal position.

Plank To Pike Crawl



Place your arms just outside of shoulder width. Tighten your abs and glutes and kick your feet back to maintain a straight body position. Keep a tight, rigid body position the entire time. Slowly crawl back only using your palms, whilst maintaining a neutral spine and extended legs, lifting your bum towards the ceiling, only bending at the hips. Crawl back, slowly walking your hands forward into a plank again. Repeat for a total of 10 repetitions.

Common mistakes:

• Dropping your hips in a plank position. Keep your abdominals tight and engaged at all times.

• Neck strain. Be sure to look at the ground below you, and roll your shoulders out of your neck.