The Fat Burn Revolution (18 page)
Read The Fat Burn Revolution Online
Authors: Julia Buckley
This dynamic stretch may look like a silly walk, but it’s actually one of the smartest moves you can do to prepare your whole lower body for
exercise.
1
Stand tall and straight with your feet together, firmly planted on the floor. Place your hands on your hips.
2
Take a big step forward and slowly lower your upper body between your legs, bending both of your knees, keeping your hips facing forward, pelvis
tucked under. Your aim is to get a 90-degree angle in both legs at the bottom of the stretch, but you should only drop to a point where you feel the stretch, not pain, so you may not be able to get
that low at first.
3
Press the feet into the floor as you raise your body back up. Step the back leg in to meet the front leg and then step forward again with the
opposite leg and repeat Step 2. Or, if you don’t have much space, return the front leg to the starting position and repeat with the opposite leg. Step forwards with alternate legs for a total
of 20 lunge strides.
TIPS
Both feet should be pointed forward at all times
Avoid stretching beyond a comfortable level, you should never feel pain
Do not allow your knees to flare inwards or outwards, keep them in-line with your feet and ankles throughout the exercise
Your front foot should be flat on the floor as you lower down, balancing on the ball of your back foot
bicep stretch
Getting started can be the hardest part of working out, some days you just have to turn your mind off and begin.
target area
upper arm
The bicep muscles in the front of the upper arm can get sore and stiff after a hard workout. This move helps decrease the muscle soreness and keep your
arms loose and flexible.
1
Stand straight with your feet hip-width apart. Lift your arms out from your sides so they’re at about a 45-degree angle to your torso.
2
Keeping your arms straight, palms open, extend and reach diagonally downwards until you feel a good stretch in the upper arms. Hold for 30
seconds.
3
Turn your wrists so your palms are facing behind you, thumbs pointing to the floor and again reach until you feel the stretch. Hold for 30
seconds.
TIPS
Do not bend the arms at the elbows or wrists
Do not allow the shoulders to hunch up
Keep the back straight – if you feel it start to arch, think about tucking your pelvis under
Breathe deeply as you hold the stretch
overhead tricep stretch
Ignore excuses and stay true to your goals
target area
upper arms & upper back
Like the biceps on the front of the upper arm, the triceps on the back of the arm can be prone to soreness after a tough workout, this move will help
minimise that as well as keeping the muscle flexible and less prone to injury, it also gives your upper back a stretch.
1
Stand tall with your feet hip-width apart and your arms at your sides. Raise one arm, bend the elbow and place the palm of your hand behind
your neck or, if you can reach, on your upper back between your shoulder blades.
2
Hold the bent elbow with your opposite hand and gently pull until you feel a slight stretch at the back of your arm and possibly also in the
side of your upper back. Hold for 30 seconds.
3
Gently release and switch to the other side.
TIPS
Do not force your arm further than feels comfortable, you should feel a stretch, but not pain
The raised elbow should point upwards
Keep your head upright, neck in-line with spine
Breathe deeply and keep the shoulders and neck relaxed