The Fat Burn Revolution (16 page)
Read The Fat Burn Revolution Online
Authors: Julia Buckley
neck rotation
Approach your workouts with a positive attitude. Remember, you don’t HAVE to exercise you GET to exercise.
target area
neck & upper back
The neck is often forgotten when it comes to warming up the body, which is unfortunate because even though it isn’t actively involved in exercise, a lot of
tension can build up in this area making the neck prone to strains and stiffness. You can use this exercise anywhere, anytime you feel your tightness in your shoulders and neck.
1
Stand with your feet hip-width apart and let your arms hang loosely at your sides, shoulders relaxed. Tilt your head to the left, pressing the
chin towards your shoulder until you feel a comfortable stretch in the neck (and no further).
2
From there, gently lower your chin to your chest and rotate your head upwards tilting over the right shoulder.
3
Repeat in the opposite direction, alternating for 10 repetitions.
TIPS
Breathe deeply and keep your body relaxed
Do not allow the shoulders to hunch up
This stretch should be very gentle, so don’t force it and keep the motion very slow
Do not tilt the head backwards
side leg swings
Enjoy and appreciate being able to move your body
target areathighs
Leg swings are a simple dynamic stretch to prepare the muscles of the thighs and lower back for exercise. Being quite a gentle stretch, this is a nice one
to do as your first lower-body stretch of the session.
1
You’ll probably need to hold onto something for balance for this exercise, so stand behind something sturdy and stable, or in front of a
wall, holding on with one hand. Stand tall, with a straight back, core muscles engaged. Shift your balance onto one leg and raise the other leg out in front of you, a few inches off the floor.
2
Slowly and gently swing the lifted leg out the side, only rising to a comfortable level where you will feel a light stretch in your inner
thigh.
3
From there swing your leg back in front of you and across the other leg, again reaching out to the side up to a level where you feel a comfortable
stretch. Repeat the movement at least 10 times and then change legs.
TIPS
Your upper body should be upright at all times and your head facing forward
Use very controlled deliberate movements, do not use momentum to swing the leg like a pendulum
Keep your foot flexed as you swing the leg and do not bend the knee
Never stretch beyond a comfortable level, this should not be painful
front and back leg swings
target area
buttocks & thighs
This dynamic stretch will wake up and loosen the muscles of the buttocks and thighs in preparation for lower-body exercises.
1
Stand with feet together alongside a table, wall or any stable object that you can hold onto to keep you steady as you balance on one leg. Your
head should be facing forward and your back straight – maintain this posture throughout the exercise.
2
Slowly swing the free leg forward and up in front of you to a level where you feel a light stretch in the muscles at the back of the thighs.
3
Now gently swing your leg back out behind you, again only to the point of a comfortable stretch – this time you should feel it in the
front of your thighs. Repeat this movement at least 10 times before changing legs.
TIPS
Breathe deeply as you perform the movement
Do not stretch beyond a comfortable level
Control the movement – do not fling the leg or use momentum when swinging your leg forwards and backwards
Keep your back straight and core tight