With so much exercise advice out there right now it can be hard to decide what will work. After all, we all want fast results that we can maintain in the long-term, without killing ourselves in the gym every day. While lots of programs seems to offer this we can never be sure.
As a busy mum myself I know that time is precious. We simply don’t have the luxury of countless hours to exercise. We need to be smart and efficient, in order to get the body that we deserve in the time that we have.
Use the list below to create a workout program that will transform your body quickly. Based on my years of experience, these are the exercises that give the most ‘bang for your buck’ when it comes to weight loss.
Called the ‘King of Exercises’ by most fitness experts, the squat is a full-body movement that can tone you up fast. Whether you do it weighted or only with your bodyweight, it works every major muscle group in your body (primarily the thighs, hips and butt), taxing your cardiovascular system to the point that you have no choice but to get fitter. To perform a squat simply place your feet slightly wider than shoulder-width apart, with your toes pointing ever-so-slightly outwards. Keeping your back straight and your head facing forward drive your hips backwards. As your legs bend keep going down until your knees are at least 90 degrees from the floor. Return to the start position and that’s one rep!
Along with squats, lunges should be another big exercise that you train regularly. They primarily train the quadriceps but your calves, glutes and hamstrings will also be worked too. In order to perform a lunge correctly stand up straight with your hands by your sides. When you are ready step forward with your left (or right) leg, landing about 2 feet away from the foot that is still stationary. Keeping your balance and breathing steady, push your heel into the ground and push yourself back to the starting position. Always remember to make sure that your knee doesn’t go beyond your toes as you go down, as this will put unnecessary strain on the knee joint and increase your chance of injury.
<h2>Enjoying this article? Share on Twitter!</h2>
- Step Ups
Step-ups are a great way to tone up your legs with minimal equipment (all you need is a raised platform that you can step on to). To begin, stand straight with your arms by your sides. Place your left (or right) foot on to the raised platform, then use your raised leg to lift the rest of your body up as well. Step down in a calm and controlled manner, one foot at a time, keep your leg muscles tensed and ready. This is a great exercise for people with lower back problems as it works the hamstrings without any heavy lifting being required.
- Super Man
This is a great exercise to train your lower back and glutes (butt) without using weights. Many people have back problems so the more sensitive we can be in this area the better. To perform a super-man simply lie face down on the floor, with your arms out in front of you. When you are ready raise your arms, legs and chest off the floor at the same time, holding the lower back and glute contraction for 2 seconds. Slowly lower your arms, legs and chest back to the floor and repeat for the amount of repetitions needed.
- Assisted Heel Drops
This is a great exercise to build your core strength and tone up your stomach but, be warned, it will burn! To start lie on your back, keeping a small gap between your lower back and the floor. Keeping your abs tight, lift your knees. Now you are in the start position lower one heel until it lightly touches the ground, then bring it back up. Repeat with the other leg for your desired number of repetitions.