TONING and EXERCISE TIPS:

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 Herbex products work in support of a healthy eating plan and exercise programme.

Not everyone might find it easy to change their lifestyles. We are here to help.

 

TOP TIP: focus on realistic, achievable goals

Taken from our weight-winners’ tips.

Change your bad habits into good ones that you can easily implement for years, instead of just weeks. It will help you to be successful in achieving your goal of healthy weight-loss. Crash diets and unsustainable exercise routines will not keep you at your desired weight for the long term. A few small changes at a time can make big differences to your health.

 

SEE BELOW for EASY TONING STEPS to get you started:

MOVE  1 >>>

Reverse Lunge With Rotation And Biceps Curl

Hold dumbbells at your sides and stand with your feet hip-width apart (a). Step back with your left foot, and bend both knees to lower your body until your right knee is bent at least 90 degrees. At the same time, rotate your upper body toward your right leg and curl the dumbbells to your chest (b). Reverse the movement by lowering the weights and ­rotating your chest to face front, then return to standing. That’s one rep. Do 15, then repeat on the opposite side.

MOVE  2 >>>

Deadlift To High Pull

Hold dumbbells in front of you, palms facing your thighs, and stand with your feet hip-width apart, knees slightly bent (a). Keeping your back slightly arched and your core engaged, hinge forward at the hips and slowly lower your torso until it’s almost parallel to the floor (b). Pause, then squeeze your glutes and push your hips forward to return to standing, pulling the dumbbells up to your chest by bending your elbows out to the sides and raising your forearms (c). Return to the starting position. That’s one rep. Do 15.

MOVE 3 >>>

Stability-Ball Tricep Extentions

Hold a dumbbell in each hand and lie with your upper back resting on a stability ball; raise your hips so your body forms a straight line from knees to shoulders. Extend the dumbbells directly over your head with arms straight and palms facing each other. Push your weight into your heels to keep your hips lifted and glutes engaged throughout the move. This is the starting position (a). Without moving your upper arms, slowly bend your elbows and lower the dumbbells until your forearms are beyond parallel to the floor (b). Straighten your elbows to return to start. That’s one rep. Do 15 to 20.

MOVE 4 >>>

Plank Hold And Single Arm Row

Get into push-up position with your hands gripping a pair of dumbbells; your hands should be slightly wider than shoulder-width apart, and your feet slightly wider than hip-width apart (a). Keeping your hips parallel to the floor (you’ll need to engage your core and glutes the entire time), bend your right elbow to pull the weight up toward the side of your body (b). Pause, then slowly return the weight to the floor and repeat with the left arm. That’s one rep. Do 15.

MOVE 5 >>>

Squat With Leg Abduction And Lateral Raise

Hold a pair of dumbbells at your sides and stand with your feet hip-width apart (a). Brace your core and lower your body into a squat (b). As you return to standing, lift your right leg out to the side while raising your arms until they’re in line with your shoulders (c). Repeat with the left leg, and continue alternating for a total of 16 to 20 reps.

MOVE 6 >>>

Hamstring Curl With Chest Press

Hold a dumbbell in each hand and lie face-up on the floor with your calves on a stability ball. Straighten your arms and hold the dumbbells above your chest, palms facing your knees, and raise your hips to form a straight line from shoulders to feet (a). Bend your knees to roll the ball toward your butt, while lowering the dumbbells to your chest (b). Reverse the movement to return to start. That’s one rep. Do 15. (If you lose balance during part B, do the exercise as two movements: First pull the ball toward you, then do the press.)

MOVE 7 >>>

V-Sit Incline Press

Sit with your knees bent and feet flat on the floor. Hold a pair of dumbbells in front of your shoulders, as shown. Lean back so your torso is at a 45-degree angle, then lift your lower legs until they’re parallel to the floor, keeping your knees bent (a). Engage your core and press the dumbbells up and away from your body until your arms are straight (b). Return to start. That’s one rep. Do 15 to 20.

Side Plank With Rear Fly

 

Grab a dumbbell with your right hand and lie on your left side, then prop yourself up on your left forearm and raise your hips so your body forms a straight line. Extend the weight in front of you at shoulder level (a). Slowly raise the weight toward the ceiling, keeping your arm straight and pulling your shoulder blades together (b). Return to start. That’s one rep. Do 12 to 15, then switch sides.

 HOW TO DO THE PERFECT PUSH-UP:

While there are many variations to the push-up, there’s really only one way to start correctly.

  • – Put your hands flat on the floor, shoulder-width apart, with your elbows in. Keep your legs straight behind you.
  • – Keep your back straight and your head forward. Keep your stomach tucked in.
  • – Starting with your arms in the fully extended position, lower yourself slowly to the floor, until your chest touches. Don’t lie on the floor.
  • – Pause, then slowly push back up to your original position.
  • – Repeat this sequence. Count two seconds up, two seconds down. Breathe in on the way down, out on the way up, not the other way around.

(taken from health24.com/William Smook, updated December 2011)

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