The Fat Burn Revolution (36 page)

target area
core & lower back               

This is an amazing exercise for flattening and defining the stomach area. It’s a progression of the plank exercise from Phase I (
here
), but by placing the elbows on the ball you’ll be forcing the core to work even harder as you fight the wobbles to hold the position. You’ll also be strengthening
the back and improving your ability to maintain good form in all standing exercises.

1
Kneel down in front of your gym ball. Rest your forearms on top of the ball, with your elbows directly under your shoulders.

2
Stretch out your legs behind you until your body is in a straight line from head to heels. Keep your feet together, you should be up on the balls
of your feet. Concentrate on contracting the abdominals and squeezing the buttocks as you hold the position, aiming to stay as motionless as possible.

3
Slowly and gently drop the knees to the floor to release the position after holding for as long as you can.

wall squats

Earn the burn

target area
legs, bum & core               

This is a static exercise where you don’t move at all – the challenge is simply to hold the position. But don’t go thinking this is
going to be easy, because it’s not! Get ready to firm up the whole of your legs, your bum and strengthen your back, all without moving a muscle!

1
Stand up leaning your back against a wall. Slide your back down the wall, bending your knees until your thighs are parallel to the floor. Your
back and hips should now be pressed firmly against the wall, your ankles should be under your knees, shoulder-width apart, feet and knees pointing forward, head up looking forward, arms relaxed by
your sides. Make any adjustments you need to ensure that you have the correct position – you may need to shuffle your feet forward so that your ankles are directly under your knees.

2
Brace your core while you hold the posture as still as you can for as long as you can (up to a minute). Do not allow the knees to flare in or out,
they should point forwards over the feet. When you can no longer hold the correct position it’s time to come out of it.

3
Slide your body back up the wall to return to a standing position.

lateral raise

Will you throw in the towel or use it to wipe the sweat from your face?

target area
shoulders & upper back               

If you want to look hot in sleeveless tops, this move is going to get you in business. The lateral raise is a great exercise for shaping and defining the
outer shoulders as well as strengthening the upper back.

1
Stand straight and tall, feet hip-width apart. Hold a dumbbell in each hand, arms straight down by your sides, palms facing your sides.

2
Without bending the arms, raise the weights out to your sides to shoulder height.

3
Maintaining control, slowly lower the weights until they almost tap the sides of your thighs before repeating.

tricep push-up

target area
arms, chest & shoulders