5 exercises to look great in your party dress
We start with the plank. Because the plank is a good exercise to warm up all the muscles in your body! When doing the plank, you support yourself on your feet and elbows (you can use a mat for extra comfort). Really tense your butt/stomach and stiffen your body like a straight plank. Make sure your back doesn’t collapse!
A great bum in your party dress is a must for many girls. The glute bridge is the ideal exercise to cultivate a nice bum! Place your hands and feet flat on the floor as in the image. Now lift your butt as high as you can without curving your back, really tense your butt at the high point and sink down with a straight back. Note: focus on your butt, really tense them and don’t let your back do the work!
The push-up is a tough but efficient exercise for the muscles in your arms (meaning no bingo wings in your party dress!), but this is also a great exercise for the muscles of your chest, back, hips, pelvis, legs and, above all, stomach. While doing the push-up, look straight ahead and sink down to 1 centimetre above the floor, then come back up without overextending your elbows. Make sure your body stays straight as a poker, just like in the plank position. Tip! If this is too tough for you, place your knees on the floor, raise your feet off the floor and do the exercise from this position. It makes it just that bit easier!
Another brilliant exercise for toned butt and legs! While performing the squat, place your feet between shoulder and hip width apart, with your toes pointing forwards. Stand straight up with your chest out and your pelvis tilted backwards. Cross your arms, placing your hands on your shoulders and lean back on your heels as far as possible when going down. Sink as low as you can with an arched back; don’t let your knees extend beyond your toes and keep your upper body as straight as possible. Tip! Can’t sink that low? See how far you get, but make sure your back always stays straight!
The burpee is a combination of strength and endurance. A superb exercise to burn lots of calories! Start the burpee lying flat on the floor with your hands in the press-up position. Push yourself into a squat position. Then jump up as high as you can, reaching your arms upwards. Land firmly on your feet in a squat position and lie back down on the floor. Repeat as many times as you can for 1 minute! Note: jump as high as you can and land with an arched back in a squat position.
- Take at least 1 day’s rest after completing the exercises. This will give your muscles a chance to recover in time for the next session!
- What you will need: A bottle of water for some hydration in between sets and possibly a mat.
- Take between 30-90 seconds rest between each set.
“The only bad workout is the one you didn’t do. You can do this!”.
Have a great (and above all fit) Christmas! Questions? Feel free to post a comment!
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