From Suzy Cox’s “The Get into that Wedding Dress Diet” Blog:
The 8 minute workout
21 October 2011 by Suzy Cox
Today, instead of droning on about trying to stave off Mint Aero cravings with red peppers (believe it or not, it’s actually working), I’m going to give you a Very Exciting Workout. Because one of the many things I’ve learned recently is that, if you want to lose weight, you DO need to exercise as well as swerve the cider. And carrying around a copy of Zest doesn’t count as ‘exercise’. Sadly.
The Bodyism theory is that you can get real results in a mere eight minutes a day. I know – how cool is that? This is the workout I’ve been doing at home three times a week on top of two trips to the gym.
And, btw, that’s the lovely Nathalie in the pictures, just in case you needed any more motivation to try this out while watching Fresh Meat.
The kit: You’ll need an exercise band like the one above. You can either get one from your local sports shop or the Bodyism website. Like ski runs, the green one is easy, the blue makes you swear and the black band? You *will* fall over afterwards. In a good way.
Exercise 1 – hip extensions
Good for: your bottom and lower back.
1. Lie on your back. Bend your knees, keep your heels on the ground with your toes pointing to the ceiling.
2. Lift your hips off the ground 20 times (squeezing in your bottom and belly). Don’t let your bum hit the ground on the way down.
3. With your hips lifted (your body should be in a straight line off the floor), raise one knee up and lower it 10 times. Repeat the same thing with the other leg lifted.
Exercise 2 – the squat
Good for: firming up your bottom and thighs.
1. Put your feet shoulder width apart (copy Nathalie in the above right picture).
2. Cross your arms and hold them parallel to the floor.
3. Point your toes out slightly and make sure your knees stay aligned with your second toe, and DO NOT fall forwards or inwards when squatting. Keep your weight in your heel.
4. Keeping your heels on the floor, lower yourself until your thighs are parallel with the floor. Stick your bum out.
5. Go as low as you comfortably can while maintaining head girl posture (straight back, ears over shoulders).
6. Push up through your heels and return to a standing position.
Exercise 3 – the band walk
Good for: Lifting your bottom. It looks dead easy but it kills.
1. Put your exercise band around your ankles and stand up straight with your hands on your hips (just like Nat in the above left picture).
2. Lock your legs and walk from one side of the room to the other, crab-style. You will feel silly, but within seconds your bum will be burning.
3. Now move the band up so it’s above your knees. Get into a squat position (remember: feet shoulder-width apart, weight over heels, knees bent, shoulders back) and walk from side to side for 20 more steps.
4. Congratulate yourself on the fact you’re nearly done.
View a video demonstration of some band walking exercises here with Linda Taylor:
Buy your very own Exercise Band from our BodyStore >
Exercise 4 – bands: the next level
1. Put your band around your knees and get into a squat position again.
2. Move one knee in towards the other knee 15 times.
3. Try to keep the rest of the body still.
4. Repeat with the other knee.
Exercise 5 – Ys and Ts
Good for: your posture (studies say standing up straight can make you look 10lbs thinner. Uh huh).
1. Bend your legs and stick your bum out.
2. Keep your back and head all in a straight line, shoulders back and tummy tight.
3. Bring both arms alongside your ears in a straight line 15 times making a Y-shape with your body.
4. Repeat step 3 but this time bend down a little further and bring your arms to the side to make a T-shape.
View a video demonstration of Y and T exercises here with Linda Taylor:
Hopefully in the time it’s taken you to decide that, yes, actually, you do still fancy Jack Whitehall (even now he’s playing a posho), and that’s okay (because he’s still fitter than the bloke from The Inbetweeners), you will have also toned up. Result! What’s not to love?
Follow me on Twitter @miss_suzy_c
Want more info on the Clean and Lean diet? Then read James Duigan’s books, Flat Tummy Fast! and 14 Days To Your Best-Ever Body
