8 Pre Party Season Exercises

As December approaches and the party frock is making an appearance, rather than buy magic pants than squash your internal organs, here are 8 of the most effective exercises to help you feel super slick in your dress this Christmas.

 

The Sumo Squatfemale deep squats

You’ve seen how a sumo wrestler squats down, well that’s the purpose here, getting your butt low!  Stand with your feet about shoulder width and turn out your toes to approx 45 degrees.  Hold a weighted plate at chest height and begin to drop your butt down towards your heels.  Be sure to keep upright and keep your heels firmly down.

 

 

Reverse Flyes  reverse-flyes

Tip forward at your hips keeping your back straight and a little bend through your knees.  Holding dumbbells open your arm out wide like you’re flying and return to the start position.  Try to keep your elbows straight and avoid lifting to high, just out to the height of your shoulders is fine.

 

 

 

 

Walking Press Ups  walking-press-up

In a plank position (long arms, knees lifted if possible) walk your right and out wide and drop the chest to a press up, return to the start and repeat on the other side.

 

 

 

 

 

 

 

 Prisoner Lungesuntitled

 

Hands clasped behind your head, elbows wide…. just like a death row prisoner.  Take a long stride forward with your right leg, bend your knees to 90 degrees and drop into a lunge.  Return to start position and step the same leg backwards, dropping to 90 degrees.  Keep your chest lifted and spine upright.  Return to start position and repeat on the other side.

 

 

 

The Plank plank-bear-crawl

Down onto your forearms with your knees lifted.  Brace the core and hold for 45 seconds to a minute.  Remember to breathe and avoid dipping your back.

 

 

Bear Crawls

As the name says.  Get down onto you hands and feet and walk like a bear.  Works your whole body! Aim for a good size lap and back.

 

 

 

 

Star Fish Sit Ups  star-fish-sit-ups

Lay on your back with your arms and feet splayed out like a star fish.  Lift them off the floor slightly to start with then begin to sit up pulling your hands in towards your feet and bringing your knees towards your chest.  Return to the hovered star fish position and repeat.

 

 

 

 

 

 

 

Cross Body Mountain Climbers  cross-body-mountain-climber

In a long arm plank position, bring your right knee across toward your left elbow, return to plank and repeat on the other side.  Keep the core braced, hips level with shoulders and your hands directly under your shoulders.  Increase your speed as you get stronger.

 

 

 

 

 

 

 

Swan Dive   swan-dive

Lay on your tummy with your arms out in front.  Squeeze your bum cheeks together and lift your arm and legs off the floor.  Return to start and repeat

 

 

 

 

 

 

Aim to do 10 reps of each and repeats 2-3 times