We’ve pulled together the top toning ideas and tips to help you tighten, flatten and gain body curve control.
Reshape your thighs
Inner thighs
You’ll need a step platform or a bench about 30,5cm high.
- Sit a few cms in front of the step, extend your left leg forwards and angle it slightly to the left, with your knee slightly bent. Bend your right leg into a butterfly position so the sole of the foot faces the inside of the left thigh. Lean back and rest your elbows on top of the step. The further you lean onto the step, the more intense the exercise is.
- Turn your left leg so the inside of the foot and thigh face the ceiling. Lift it up a few cms, keeping the knee soft. Lead with the inside of the heel so you feel the inner thigh working. Slowly lower. Do 12 to 24 reps per set, or until your muscles are tired.
- Switch sides, extending your right leg and placing your left in a butterfly position, and repeat the move for the right leg. Do two sets 2 to 3 times a week.
Outer thighs
You’ll need a step platform plus a 1 to 2kg leg weight.
- Attach the weight to your right leg, below the knee. Lie on your left side, with your arm and elbow resting on the ground. Place your right arm in front of you to support the body and bend the left leg, stacking your thighs.
- Rest your right foot on top of the step, which should be near your feet. Lift your right leg up, leading with the heel and keeping the outside of the knee towards the ceiling and foot slightly flexed. Keep hips stacked. Don’t roll forwards or backwards. Hold the lift for two seconds, then slowly lower your leg towards the step. Lift again, without your foot touching the step in between.
- Do 12 to 24 reps, or work until your muscles tire. Attach the weight to your left leg, lie on right side and repeat. Do two sets 2 to 3 times a week.
Re-design your rear
Spot toner
You’ll need a step platform or a bench about 30,5cm high.
- Stand about a metre away then step forwards onto the step with your left foot, allowing both knees to bend. Keep bending until your left knee is at a 90°angle and the right approaches the floor (your heel will come off the floor). Adjust the step height so you can comfortably bend your left leg, but don’t let your knee extend past your toes.
- Starting from this position, straighten your left leg by pushing through the heel and lift the right bent knee up and towards the chest so you’re standing tall on your left leg. Hold for 2 to 3 seconds.
- Lower your right foot back to the floor, returning to the down position. Always keep your upper body vertical and shoulders back. Do 12 to 24 reps with the left leg, then switch positions and repeat on the right. Do 2 to 3 sets on each leg 2 to 3 times a week.
Rediscover your waist
The ab twist
You’ll need a stability ball.
- Sit upright on the ball with your feet flat on the floor. Walk your feet out, allowing the ball to roll under your lower back. Lie back until your thighs and torso are parallel to the floor. Hold a towel taut behind your head with elbows wide.
- Curl up by contracting your ab muscles. To prevent lifting with your elbows, press your head back into the towel as you curl. Next, rotate your upper torso to the right, then back to the centre and down. Repeat to the left. Do 12 to 24 complete repetitions (both right and left) 2 to 3 times a week.
The crunch
- Lie on your back with your knees bent, your feet elevated and toes pointed. Gently lift your head and shoulders off the floor and extend your arms straight, next to your legs.
- Pump your arms up and down, keeping your ab muscles firm. Count as you go – try for 60!
Rework your arms
The upper arm shaper
You’ll need a 1kg weight.
- Stand about half a metre away from a wall, facing it, and step back with your right foot, keeping knees slightly bent. Lean forwards from the hips and place your left palm flat against the wall with your arm straight. Adjust your distance accordingly.
- Hold the weight in your right hand, then bend your right elbow and bring the ball up to the right hip, with the back of your arm upwards. Keep your hand close to body.
- With your elbow staying up, lift the ball out and behind your body until your arm is straight (with your palm facing down). Hold for 1 second and lower the ball back to hip level. Repeat 12 to 24 times. Then switch positions (right palm touching the wall and left leg back) and repeat with the left arm. Do two sets of 12 to 24 repetitions on each arm at least 3 times a week.
DISCLAIMER: You must not rely on the information on this website/newsletter as an alternative to medical advice from your doctor or other professional healthcare provider.
