TONE UP IN JUST 10 MINS

0 Comments | Sunday Mirror, Jun 14, 2009 | by SHARON VAN GEUNS

Hold the position. You should be feeling a definite tension at the back of your thigh.

Repeat the move eight times, and then repeat again with your other leg.

GET A HOT BOT

WEAVE

FOR this exercise, you'll get most benefit if you use hand- weights. But if you don't have any, a tin of beans or bag of sugar will do the job just as well. Stand with your legs shoulder width apart, bend your knees and lean forward. Now pick up a weight and weave it through your legs, passing it from one hand to the other.

MOUNTAIN CLIMBING

GET into what we call the plank position - just as if you were going to start a push-up (below left). Then raise yourself up on your hands with your arms fully extended and straight. Then bring one leg up to your chest until your knee is bent under. Repeat this move eight times and then do it all again with your other leg.

KNEELS AND STANDS

GRAB a hand-weight with both hands. Get down on one knee (shown right) then in one smooth movement, push yourself up into a standing position. Next, put one leg out about a metre while you stretch your arms towards the ceiling. Remember to squeeze your buttocks tight. Do this eight times. Then swap your legs and repeat the whole move.

DONKEY KICKS

SQUAT on the floor on your hands and knees. Kick your right foot back as hard as you can for the count of two and then hold the position (shown left).

Repeat this move eight times. Then switch to the other leg. Again, perform the exercise eight times.

BUTTOCK SQUEEZE

LIE on your front with your hands under your chin, knees bent, legs raised at right angles and your heels close together. Lift your pelvis up towards the ceiling while squeezing your buttocks together as tightly as you can. Hold the position for 10 seconds, then lower your pelvis and repeat the move eight times. Remember to keep your buttocks tight throughout and you will really feel the benefit.

BLAST YOUR BELLY FAT

CRUNCH COMBO

LIE on your back with your hands behind your head, your fingers laced together and your knees up (shown right). Slowly lean up for two counts, and down again. Exhale as you push up. Try to pull your navel into your spine and your ribcage to your hip.

Do eight sets.

REVERSE CURL

AGAIN on your back, bend your knees and raise your legs up towards the ceiling (below). Curl your knees in towards your chest as far as you can. Use your abs to power the movement - not your shoulders. Repeat eight times. Then do another eight sets, but while your legs are up in the air, crunch your stomach up for eight lifts.

OBLIQUE ROLL

RAISE your knees and lace your hands behind your head (shown below). Separate your legs, they should be as far apart as the width of your hips. Using your abs, lift up your torso to the right side, in quick movements.

After eight repetitions, do the same but to the left, and then back to centre. Try to keep your abs as tight as possible throughout.

OBLIQUE TWIST

LYING on your back as before, bend your right knee. Then stretch your left leg over it (shown left). From this position, curl up - again the move should be powered by your abs. Then twist each elbow to the opposite knee. Hold on to your outer thigh with both hands, and really crunch your torso. Repeat eight times.