Legs, bums and tums: the ultimate workout

It’s not as hard as you may think to get off the couch and start working those areas you think you’ve neglected: legs, bums and tums. This exercise plan guarantees a firmer, more toned body in four weeks.

So you want a fabulous-looking body? Not a problem if you stick to regular exercise and a well-balanced diet. ‘Legs, bums and tums are the main worry spots for women,’ reveals Sarah McClurey, leading fitness expert and director of Professional Fitness Management, ‘but with specific exercises you can start shaping these areas up within a month.’

According to McClurey you need to carry out the exercises three times a week, leaving a day in-between for muscle relaxation. She says the motivating factor is that you actually start to feel a difference within two weeks where your body will begin to feel tighter.

When it comes to the order of the exercises, start on the floor working the abs, rising slightly to work the legs then coming up for the buttocks and finally standing up for the cool-down. For all exercises kick off with 10 repetitions and build up by sets of ten as you feel stronger. To quicken the results, work out 20 extra minutes a day with a brisk walk, a bike ride or a length or two in your local pool, to tax your cardiovascular system and help burn fat.

Flat abs
‘Busting that belly is not so difficult,’ says McClurey, ‘it’s getting the technique right that’s the secret. That means taking it slow and contracting your stomach muscles. It’s no good working out with lazy tummy muscles, as you’ll reap no benefit at all. Along with exercise, work out your pelvic floor muscles regularly, which work at a deeper abdominal level – just think of the action as a hammock holding everything in!’

Single arm crunches
Lie on your back with your knees bent and hips wide apart with feet flat on the floor. Press your lower back firmly into the floor – there should be no arching of the back. Pull your abdominals in and keep your head in line with your spine. Place right hand behind your head. Place your left hand on the front of your left thigh and breathe in. Breathe out as you slowly raise your shoulders off the floor. As you do so, slide your left hand as close to your knee as you can. Keep your right elbow back. Hold briefly then breathe in as you slowly lower your shoulders to the floor, without relaxing your tummy muscles. Brush the floor with your shoulders and repeat. Complete a set and repeat with your left hand cupping your head and your right hand reaching for your right knee.