The 5 Free Exercises Every Girl Should Know
With holiday season fast approaching, we asked the Bodyism team to show us five easy at-home exercises that will make an instant impact.
Dana KarlsonTube Walking
Targeting: The gluteus medius, which are the muscles that lift up the bum.
Technique: Put the band around your ankles and walk laterally keeping tension in the band at all times and the body very still. Do this for about 20 steps one way and then walk back. Make sure you are keeping a good posture (so shoulders back, back straight and pelvis tucked under).
Dana KarlsonInternal Knee Rotations
Targeting: These will shape your bum and thighs.
Technique: Get into a squat position, with the Bodyism band above your knees, and bring one knee in 15 times.
Try to keep the rest of the body still, especially the other leg that is not moving.
Repeat with the other knee.
Dana KarlsonArm Circuits
Targeting: These will give you great shoulder definition.
Technique: Holding one kilogram weights (or water bottles), keep your arms straight out and make circles forward for 60 seconds and backwards for 60 seconds.
Dana KarlsonFlowing Push Ups (Part 1)
Targeting: Shape up your back, chest and shoulders
Technique: Start in the downward facing dog position. Bend your arms and lower the chest towards the ground...
Dana KarlsonFlowing Push Ups (Part 2)
Technique: Just before you reach the floor, straighten out your arms and arch your back and look up towards the ceiling. Go back to the starting position and repeat 10 times, or until your perfect technique is lost.
Dana KarlsonSide Plank Star Position
Targeting: This will shape your waist.
Technique: Place the elbow under your shoulder and lift the hip up with the legs straight. Keep your core tight and lift the arm and leg that is toward the ceiling very slowly and make a star shape. Stay for 10 seconds on each side. Repeat 3 times each side (1 minute total).
Check out Bodyismfor additional tips.
