ACTIVE BODY
SETTING THE TONE LOOKING TO FLAUNT SOME FLESH? BRITISH MILITARY FITNESS HAS SOME TONING EXERCISES TO HELP MAKE THE MOST OF THIS SUMMER’S FASHION
Summer is back, and with it an array of new fashion hitting the high street, with cut outs still high on the agenda. From cold shoulder and crop tops to backless dresses, it’s enough to strike fear in even the most confident fashionista. To help you on your way, Kevin Stokes, an instructor at British Military Fitness (www.britmilfit.com), has put together the best shoulder, back and stomach toning exercises that will get you rocking this season’s fashions with confidence... EXERCISES TO ROCK THE COLD SHOULDER TOP Beloved by celebrities from Rosie Huntington-Whitely to Kendall Jenner, people are baring their shoulders left, right and centre this summer. If you’re not ready to show off your shoulders, press-up variations will help, says Kevin. “Press-ups challenge your muscles in three different directions, and are the best exercise for toning the shoulders without bulking up.” The press-up • Get into a high plank position. Placing your hands firmly on the ground, directly under your shoulders, brace your core and engage your glutes and hamstrings so your body is straight. • Lower your back keeping it flat and your eyes focused in front of you. Draw your shoulder blades back and down and keep your elbows tucked close to your body and lower yourself to the ground. • Keep your core engaged and push back to the starting position. The pike press-up • Start in press-up position above, with hands in a wide diamond and fingers pointing toward each other. • Bend at waist, lifting hips up and coming onto toes so your body forms upsidedown ‘V’. Bend elbows to lower head toward hands. • Push back up and repeat. EXERCISES TO WORK THE CROP TOP A summer classic, the crop top is showing
no sign of going out of fashion anytime soon, which can be a dream or a nightmare depending how confident you are baring your midriff. “When it comes to getting a flat stomach, diet will play a big part,” advises Kevin, “however, abdominal exercises will help tone up the area.” The classic crunch • Lie on your back with your arms either crossed over your chest or by your head and raise your legs to form a 90-degree angle at the hip and knee joints. • Slowly raise your shoulders off the floor by contracting your stomach muscles. • Make sure that your eyes stay focused straight ahead and that your neck is kept in line with your spine but relaxed. The leg raise • Lie on your back with your shoulders pressed towards the ground and arms by your side. You can tuck your hands under the small of your back if this is more comfortable. • Engage your abs and with both legs straight, raise up your legs until they are at 90 degrees. • Keep abs engaged and lower both legs down until they are hovering just a few centimetres off the ground before raising back up. EXERCISES TO BOSS THE BACKLESS DRESS As this year’s Oscars proved, the back is the new cleavage. You might not be going to an award ceremony anytime soon, but there are still plenty of backless summer dresses on the high street to take your pick from. “The back can be overlooked in strength training, but a strong back is essential for good posture. And the best part is, most exercises only require your own body weight to be effective.” says Kevin. Reverse snow angels • Lie face down with arms relaxed. • Keeping the shoulders seated tightly and arms locked out, raise the hands overhead
• Keep hands and arms a few inches off the ground. • Return the hands to the sides, keeping the arms locked out and shoulders seated tightly in the socket. Dorsal raises • Lie face down with hands at the temples, as if you were doing a (reverse) sit-up. • Take a deep breath in and raise your chest off the ground. • Hold briefly, then lower to the ground. THE WORKOUT PLAN Kevin continues: “To get the most out of these exercises, you need to combine them in a plan that will ensure the maximum toning of your target areas and optimal fat burn. Try this 25-30 minute workout three to five times a week and see the results. Beginners should start with the lower set and rep scheme and progress each week.” Circuit 1 Press-ups – 15-20 reps Abdominal crunches – 15-20 reps Reverse snow angels – 15-20 reps Perform each exercise one-after-another without rest. After one circuit rest for one minute. Repeat three to five times and then move on to circuit 2. Circuit 2 Pike press-ups – 15-20 reps Leg raises – 15-20 reps Dorsal raises – 15-20 reps Perform each exercise one-after-another without rest. After one circuit rest for one minute. Repeat three to five times and then move on to the HIIT workout. HIIT (high intensity interval training) workout Interval sprints (these can be done either by running, rowing, or cycling). Sprint all out for 30 seconds and then rest for 30 seconds. Repeat for 10-20 minutes. To sign up for a free trial with British Military Fitness, go to www.britmilfit. com/try-bmf-for-free
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