BEAT THE BLOAT WITH THESE 3 WORKOUT MOVES

Hey Jo

Feeling the bloat? Join the club! Although a little indulgence can be just what you need over Christmas, it’s not always so fun when you can’t get the zip up on your New Years Eve outfit. But don’t panic, because the lovely Christina Howells has just the moves to give you a quick top-to-toe tone. As one of the most sought-after personal trainers in the country and founder of thatgirllondon.com and bodybychristina.com, Christina has taken time out of her crazy schedule to give us three moves to undo all of our naughtiness.

THE GOBLET SQUAT

Position

Feet are a little wider than hip width with toes slightly turned outwards. Your hands are clasped together in front of your chest.

Action
With a straight spine sit your body downwards between your legs so your hips lower just below your knees. At the bottom root down through the heels to push yourself back to the start position.

Hot Tip
Keep the weight in the heels and the chest lifted.

THE GLIDING LUNGE

This is my personal favourite working the entire leg musculature whilst incorporating balance, co-ordination and flexibility

Position:
Stand with feet together and arms by your side

Action:
1) Step the left leg out to the side in a lunge position so the left knee bends at 90 degrees, as you sit the hips backwards. The right leg remains straight with your heel firmly on the floor.
2) The Left arm reaches up and gently back to open the chest whilst the right hand reaches towards the left shin.
3) Step the legs back together and then repeat the movement stepping out on a diagonal backwards following the same arm pattern.

Repeat 8-12 repetitions on each leg.

<<HOT TIP>>
Ensure you don’t just reach the hand to the floor but rather bent deep into the lunging leg to activate the glut muscles whilst keeping the chest lifted.

HIP BRIDGE WITH THREAD THE NEEDLE

Position:
Lie down on your back, arms alongside the body, Left leg is bent at 90 degrees with the heel rested on a chair. Your right leg is in the air bent at a 90-degree angle.

Action:
Dynamically lift the hips towards the sky contracting the left buttock so that your torso and pelvis are in a straight line.
Allow the right knee to drop open to thread the right foot under the left leg. As you do this there will be a natural tilt of the hips but be sure to keep this minimal.
Reverse the movement and lower the hips back down to the floor.
Repeat 8-12 each side.

<<HOT TIP>> You will be working the bridging side strongly whilst I want you to think about pushing through the heel when you thread the other leg through to engage the bum (its subtle and more about the thought of activating the glute)

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