The Fat Burn Revolution (28 page)

Authors: Julia Buckley

BOOK: The Fat Burn Revolution

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target area
lower back & core muscles

Leg lift back extensions are the perfect complement to crunches as they work the muscles on the opposite side of the body. By targeting the muscles of the
lower back they contribute to a well-balanced midsection and help improve posture, which also reduces the risk of back pain and injuries.

1
Lie face down on the mat with your arms crossed under your forehead and your feet and knees together.

2
Keeping your upper body still and relaxed, contract your buttocks and lower back muscles to lift the legs up off the mat.

3
After holding for a second, lower both legs to the floor in a slow and controlled manner. This is one repetition.

TIPS

Exhale as you raise the legs and inhale as you lower them

Keep your forehead on your hands and your upper body down on the mat

Don’t worry if you can’t lift your legs very high, so long as you can feel the contraction in your lower back you will be benefiting from this exercise.
Keep practising and your range of movement will improve

Lift to a point that challenges your muscles, but is not painful

good morning

To make changes, you have to make changes.

target area
thighs, lower back, core & bum

Performing good mornings will stretch out and strengthen the hamstring muscles which run from the lower back down the back of the thighs to the knees as
well as improving core stability. If you find you get tightness in the hamstrings, this is going to feel great.

1
Stand with your feet hip-width apart, back straight and head up facing forwards. Place your hands on your hips.

2
Keeping your legs and back very straight, slowly hinge forward from the hips, coming down to the point where you feel a stretch in your thighs
and/or lower back.

3
Maintaining a straight back, slowly raise your body back into the upright position. This is one repetition.

TIPS

Breathe out when lowering your torso and inhale as you lift

Maintain a straight back and legs throughout the movement

Place your hands behind your head to make it a little harder

Move in a very slow, controlled manner

squat

Bring it on!

target area
thighs, lower back, core, bum & calves

The squat is another exercise which is thoroughly deserving of its status as a time-tested classic. Squats are among the best exercises you can do for the
legs and bum, and they also work the core and back muscles. They’re a fantastic bodyweight-only move for beginners, or if you’re more experienced you can up the ante by adding
weights.

1
Stand up tall with your feet shoulder-width apart. Beginners can start with hands on hips, or to make it a little harder, palms behind the head,
elbows out. If you’re more experienced hold a dumbbell in each hand.

2
Keeping your back straight, head up and core tight, bend your knees and lower the hips behind you as if you’re sitting on a low chair. Make
sure your feet stay flat on the floor and keep your knees aligned over the feet.

3
Aim to lower to the point where your thighs are parallel to the floor, or lower if your knees are comfortable. Push the feet into the floor and
keep your knees aligned as you press the hips back up to return to the upright position.

TIPS

You should never feel pain in this exercise, if it hurts your knees then don’t come down as low

Inhale as you squat down and breathe out as you raise yourself back up

It is very important to keep your back straight throughout the movement, a mirror may be helpful

Perfect the movement before adding weights

calf raise