The Fat Burn Revolution (20 page)

target area
lower back & inner thighs               

This yoga-inspired stretch is for the inner thighs and lower back. These muscles work hard in this programme and it’s important to give them a little
TLC.

1
Sit upright on the floor with your knees bent and the soles of your feet together. Take a deep breath, straighten the back and release as much
tension as you can from your whole body as you exhale.

2
Place your hands on top of your feet and slowly lean forward from the hips until you feel the stretch.

3
If you’re flexible in this stretch you can also gently press your knees downwards with your elbows, which will give you more of a stretch in
the thighs. Hold this position for at least 30 seconds.

calf stretch

Keep thinking about your goals

target area
calf               

The calves work hard in a lot of the moves in the Fat Burn Revolution and could get tight and prone to cramps if not properly looked after. Here’s a
move that will help keep them happy.

1
Stand an arm’s distance away from a wall. Take a big step forward with your right leg, keeping your left leg back. Extend your arms and
slightly lean forward on the wall for support and balance.

2
Bend your right knee and press your left heel back down to the floor or until you feel the stretch in the left calf. Hold this position for 30
seconds. Repeat on the other leg.

3
Now take a shorter step back with your right leg and bend both knees. Allow your hips to drop toward the floor, but keep the pelvis tucked forward
as you ‘sit into’ the stretch, feeling it lower down your calf. Hold this position for 30 seconds. Repeat with the left leg.

hamstring stretch

Own your workout – it’s all yours

target area
thighs & lower back               

The hamstrings are large, powerful muscles running from the lower back down the back of the thigh to just below the knee. Tightness in this area is
quite common among people who exercise regularly, so this is a very important stretch.

1
Sit on the floor with your legs together and extended straight out. Keep your back very straight.

2
Slowly bend forwards from the hips, pressing the chest down to the legs and extending your hands to reach for your toes. You should feel a mild
stretch at the back of your thighs and lower back.

3
Maintain this position, gradually increasing the stretch until you feel mild discomfort. Hold this position for at least 30 seconds.

 

TIPS

Don’t worry if you can’t reach your toes, most people can’t, just reach towards them. Hold onto your legs to pull yourself forwards if it helps

 

Increase the depth of the stretch gradually and slowly. Breathing deeply and relaxing into it will help

 

This is a static stretch so hold the position still

 

Keep your back straight, do not bend your spine to get further forward or hunch your shoulders