The Fat Burn Revolution (49 page)

2
Concentrate on the front leg and the buttock of that side doing all the work as you lower the hips, the back leg is only there to support you. As
with a standard split squat, you are aiming to get the front thigh parallel to the ground, but just go down as low as you can.

3
Slowly push back up pressing the front foot into the floor and letting all the effort come from the front leg. Repeat to complete your reps on
that side before switching legs.

weighted hip extension

Be proud of how far you’ve come and all the things you can do now that you couldn’t do just a couple of months ago.

target area
bum, thighs & core               

In this version of the hip extension exercise you’ll be adding weights to ensure very hot and not-at-all cross buns!

1
As with the standard hip extension, start by lying face-up on your mat with your knees bent, feet flat on the floor. This time you will be upping
the ante by holding a pair of dumbbells or a weight plate over your hips.

2
Keeping your feet flat and your shoulders resting on the mat, gently lift your hips as high you can, squeezing your buttocks and keeping your core
tight.

3
Hold the position for a second and then slowly lower the hips back down onto the mat. This is one repetition.

single leg wall squat

target area
legs, bum & core               

Remember the delightful wall squat exercise from Phase II? As a special thigh-trimming treat you’re now going to perform the exercise on just one
leg! You’ll thank me later...

1
You need to set yourself up in the same way as for a standard wall squat, but this time your legs, feet and knees should be pressed together.

2
Once in position simply extend one leg forward, keeping the knees together aiming to get the raised leg parallel to the floor. Hold the posture as
still as you can. Concentrate on pushing the back into the wall and maintaining the height of the raised leg.

3
Once your time is up, replace the leg and repeat on the other side.

butt blaster combo

Advanced Step 1 method

target area
bum, thighs, lower back & core               

Here’s a combination of moves to firm, sculpt and tighten your bum and thighs. You should really feel the burn in your bum as you do these. For
maximum effect move very slowly and deliberately, really squeezing the muscles as hard as you can.

1
Start on your hands and knees as in the Superman and airplane exercises. Now, keeping the knee bent at 90 degrees, slowly lift the right leg
behind you so the foot rises towards the ceiling. Bring the knee back in, but do not replace it, hover a couple of centimetres above the mat, before raising it again to complete 15 repetitions of
that movement.

2
Return the right knee to the mat just for a second before straightening the leg out behind you. Now bring the leg diagonally down to tap the floor
with your toe behind the left foot, before lifting it up again in the horizontal position in-line with your hip. Keep the leg straight as you repeat this movement 15 times.

3
Keep the leg extended straight behind you at hip level and lift it just a little higher (about 5cm) in a pulsing motion directly upwards. Repeat
for 15 pulses. Return the knee to the floor before repeating the whole combination with the opposite leg.