THE SCULPT EXERCISES
‘These are the moves that target the smaller muscles that will sculpt you in the most elegant way,’ says Parker
REPS: 60 seconds
BENEFITS: ‘This move will tone the backs of your arms, core and legs,’ explains Parker.Sit on the floor with your knees bent and your hands directly below your shoulders, fingers pointing to your feet.Lift your bottom a few inches off the floor and extend your left leg at a 45o angle. With Your bottom and core activated, perform little triceps dips, with your elbows neatly tucked in.Repeat for 30 seconds and then swap legs,so your right leg is extended.
THE SCULPT EXERCISES Photo Gallery
INCLINE PUSH-UP WITH GLUTE/LEG RAISE
REPS: 60 seconds each side
BENEFITS: ‘Constantly changing the angle you work out on confuses and challenges the muscles in your glutes, hamstrings, core,shoulders and arms, and this push-up variations will do just that,’ says Parker.Get into a plank on a bench or stable chair.Ensure your hands are under your shoulders with your elbows tucked into your sides.Keeping your body in a straight line, bend your elbows and lower towards the bench,keeping your elbows close to your sides. As You lower, lift your left leg behind you,squeezing your glutes as you do.Hold for one second, then lower your legs you press back up. Repeat the triceps press-up, but this time lifting your right leg behind you. Keep alternating with each rep.
REPS: 30 seconds each side
BENEFITS: ‘Not only will this move challenge your core stability and balance, but it will also lengthen and work your legs,’ says Parker.Stand tall with your legs together and your toes turned out slightly,glutes squeezed, back lengthened and core engaged.Take your arms out to the sides and bend and lift your right knee to the side, pointing the toes and sliding them to the knee of your left leg, into a passé position (A).Straighten your right leg to the side, keeping the thigh lifted (B).Hold for a count of two, then bend your knee as you return the footto the passé position. Repeat for 30 seconds, then swap sides.
TONE AND TWIST
REPS: 60 seconds
BENEFITS: ‘Not only will you get a lovely stretch in your chest and obliques, this move will also work your hamstrings,glutes and core,’ says Parker.Sit on the floor, knees bent, feet firmly on the floor, hands below your shoulders and fingers pointing to your toes. Lift Your bottom. This is your starting position (A).Push through your heels as you continue to lift your hips towards the ceiling while reaching your right arm up and over your body for a count of three (B). Slowly release and repeat,with your left arm, holding for a count of three.Keep alternating sides for one minute, focusing on fluidity and control.
REPS: 60 seconds
BENEFITS: ‘Weak glutes or a lazy bottom is a common problem,’ says Parker. ‘This move will switch on and strengthen your deep glute muscles, while also working your inner thighs, hamstrings and lower back.’Lie on your stomach with your legs extended behind you. Bend your knees and splay them out to the sides.Bring your heels together, ankles flexed and bend your knees, so your shins are perpendicular to the floor and the soles of your shoes face the ceiling.Support your forehead on your forearms and lift your knees off the floor as high as you can Lower your legs to complete one rep.
PARKER’S TOP TONING TIPS
EXERCISE EVERY DAY
‘You don’t have to do bootcamp class. I do a little every day, even if it’s just an eight-minute circuit of squats and push-ups as my bath is running. It’s impossible not to feel better after a workout.’
TRAIN ON AN EMPTY STOMACH
‘Ideally, work out before breakfast, so you burn stored fat. If you’re lacking in energy, have a small piece of fruit, such as an apple, pear, orange or peach, before you start.’
DO AS MANY REPS AS YOU CAN
‘Movement-based exercises and high-repetition resistance will increase your metabolism by building lean muscle mass. This provides the maximum toning benefit and body- fat burn, so aim to do as many reps as you can in each minute.’
SWITCH YOUR EXERCISES
‘Pick moves randomly so you always get a varied workout. It’s easy to gravitate towards moves you like, so do more of the ones that challenge you, both mentally and physically.’
JUST DO IT
‘Every day take a little step closer to your goal. And be consistent – you can do it!’
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