The Toning Trick Trainers Use Themselves pg1

The secret to scoring awesome abs, to-die-for thighs, and a beautiful bum is simple…

by COSMO

The secret to scoring awesome abs, to-die-for thighs, and a beautiful bum is simple: Attack each area from two directions. Here, we show you how.

Exercise physiologist and certified personal trainer, Sal Fichera, explains a simple and effective workout to specifically slim and sculpt your top trouble spots. What makes this lean routine so special is that it targets each problem area from two angles. ‘Your muscles are multidimensional, so to sculpt your abs, bum and thighs, you have to attack them from two directions,’ says Fichera. Try this two-pronged approach three times a week on non-consecutive days and you should make noticeable progress in one month.

ABS
BUM
THIGHS

Knee Roll
Lie facedown on a stability ball with your palms on the floor. Walk your arms forward until just your shins are resting on the ball. Exhale and contract your abs, pulling your knees toward your chest. ‘This move will slim your entire midsection because your abs and back are working together to keep you stabilised,’ says Fichera. Inhale as you slowly extend your legs back to starting position. Rest for 15 seconds, then repeat, working up to five to 10 reps.

Oblique Twist
Stand tall with your feet hip-width apart and your knees slightly bent. Grab a 1-3kg medicine ball (a dumbbell works too) with both hands and raise it above your left shoulder. Your front elbow should be below your chin. Contract your abs and turn your torso to the right as you bring the ball diagonally across your chest to the outside of your right knee. ‘This chopping motion attacks your love handles more effectively than a lot of other oblique exercises,’ says Fichera. Inhale as you return to starting position. Do 10 to 20 reps and switch sides.