DAVID FAIRLAMB brings us exercises for the stomach and back
THIS week my circuit concentrates purely on the stomach and back. Over the last few months, I have shown you a broad variation of exercises you can perform in the home, often without the use of any equipment.
Choose a circuit and, as you improve, try progressing your fitness by varying the speed, length of time you exercise and the rest periods. Training with someone often helps with this process as you will motivate each other.
Always make sure you warm up before each workout and cool down and stretch after. Work at your own pace and if there is an exercise you are unable to perform, miss it out or add your own.
FAT ATTACK CIRCUIT
Duration of the session: 20-25 minutes
Time per station: 20-25 seconds
Rest time between stations: 15 seconds
Rest time between circuits: 90 seconds
What do you need: No equipment needed
Warm up and cool down: 4-5 minutes walk or jog exaggerating the arm movements to warm the body up. Be sensible on your first circuit until you feel fully warm. Cool down with an easy walk or jog on the spot followed by some stretching, see my warm-up video. Session time starts after your warm up.
Exercises: Performing the exercise correctly is your focus this week.
Stomach crunch:
Keep the movements small with good control. Avoid any movement through momentum.
Back extension: Always keep your hips on the floor and the movement needs to stay smooth.
Reverse curl: Work through this exercise focussing on your lower stomach. Be aware, it’s easy to rock so make sure you are in control of your movement at all times.
Side stomach: Make sure you twist across using your oblique (side stomach) rather than simply moving your arm.
Legs up: Keep your back flat and extend your legs down until you can feel your stomach working, then bring your legs back up. Keep the pace slow throughout.
Lower and upper back: The exercise is a repeat of the above back extension but as you lift, squeeze your elbows back, therefore working your upper back.
Side stomach: Keep your arms straight and to the outside of your knee – once again, it’s not a big movement.
Side stomach: When you have mastered the technique, work on speed and range of movement with this exercise.
Cat stretch: As you lift your back, think about the stretch of your back rather than squeezing your stomach.
To find out more about David Fairlamb Fitness Consultants visit www.davidfairlambfitness.co.uk or call 07713 640 899.
DAVID’S WEIGHT LOSS TIP
BRITISH summer time is here, why not try an outside class. My beach bootcamp classes at Tynemouth beach are perfect for a full-body, weight-loss workout. I have designed all sessions to suit any size, age and level of fitness. Training in the tranquil setting of Tynemouth beach is a great way to start your day or weekend.
MOTIVATIONAL QUOTE
Your body is a temple, but only if you treat it as one.
NUTRITION CORNER
FLAX seed oil contains a huge amount of Omega 3. Nearly every system in the body can benefit from flax seed oil’s natural properties, including the cardiovascular system, immune system, circulatory system, reproductive system, nervous system, as well as joints. The oil is ideal to add to salads.
