The Galleon - Portsmouth's Student Newspaper


Food & Health

10 Minutes to a Toned Ass

Instead of making vague new year’s resolutions to “lose weight” and achieve that summer body goal, achieve 2017s rear of the year with an ass-pirational 28 day plan.

For 28 days, spend ten minutes doing an easy five move routine each day – perfect to do whilst you’re waiting for your food to cook at dinner time. In the programme you’ll do 15 reps of each move on each side. All you have to do is complete the entire circuit as many times as you can in the 10 minutes, with a short rest (up to 30 seconds) between sets.

Start off with the world-famous squat. Just stand with your feet at shoulders-width apart, hands bent in by your chest and bend your knees. Make sure that you lower your butt until your thighs are parallel to the ground then return to the start by squeezing your butt cheeks together at the top. One rep done, fourteen to go.

Knees bent, arms stretched… it’s not the hockey cokey, it’s a pulsing lunge. Take one large step forward with your left foot and bend both knees until your left thigh is parallel to the floor and right knee hovers just above. Straighten your legs, then lower back down and that’s one rep done. Don’t forget to do the other leg.

Stand straight with your legs shoulder-width apart, knees slightly bent and arms extended lower to the ground asthough you were about to pick something off of the floor. While keeping your back straight bend your upper body towards the floor. Once you’ve returned to the start, squeeze your glutes at the top to complete one rep.

For this exercise you might want a comfy carpet in your living room or bedroom. You start on all fours to the ground with your arms straight, and your legs bent under your hips. Then you will lift your right knee back, extending your foot towards the ceiling. Your thigh should be in line with the rest of your torso, or push back higher if you can. Once all fours are back on the floor you’ve completed one rep. Do all your reps for one leg, then repeat on the other side after.

Finally, lay on your back with your arms by your sides and thrust into the air. Your hips should lift off the ground and create a straight line from your knee to your chest. Squeeze your glutes to push your pelvis as high as possible. Pause, then lower until your butt hovers the ground to complete one rep. This exercise can be intensified by adding a weight around your hips, or use a 10kg bar if you are doing it at a gym.

Perform this easy workout at least five times a week, then start adding weights or start adding some more exercises like the single leg bridge or try lifting one leg back in the stiff leg deadlift exercise. But whatever you do make sure you take a beginning and after photo in the same outfit, to really see your results.

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