Workouts to fit you in that little black dress!

A few simple steps that will help you look and feel great for that little black dress this festive season. (Photo courtesy: Vahdaneh Vahid)

It’s party-dress season. But with all the treats and temptations around, it's easy to pack on a few extra pounds. That’s where my functional strength training routine comes in handy.

Here’s a few simple steps that will help you look and feel great for that little black dress:

The posture hold

vahdaneh vahid

vahdaneh vahid

There is nothing sexier than having good posture. Not only will it make your stomach appear flatter, it will also make you ooze confidence when you wear your little black dress.

To begin with stand with your feet hip distance apart, and look down to your feet.

Note: If you cannot see your ankles it is because your hips are too far forward. To fix this slightly push your hips back.

The next step is to tilt your pelvis forward (tucking the hips under) and draw your belly button in towards your spine. This will help activate your core.

Then breathe deeply into your lungs, allowing your ribcage to expand outwards. The breathing will help to straighten your spine and elongate your posture.

Next slightly pull your shoulder blades together and focus on keeping your back straight.

You should feel a significant burn in your lower abdominals and the mid part of your back.

Hold this static position for a few minutes and repeat 2 -3 sets.

Lying down kettlebell press

vahdaneh vahid

vahdaneh vahid

This exercise targets your abdominals and shoulders. Use a light kettlebell that weighs 2-4kg.

Lie on the floor with the Kettlebell in one hand. It should be like a “rack” position but lying down.

You want to have your palm facing in, with the Kettlebell at chest level.

Next use your core muscles to sit up and at the same time push the Kettlebell overhead. Try to push the kettlebell up and back, while lifting the chest and breathe out as you press up.

Slowly bring the kettlebell back down to the chest as you lower the body towards the floor - pause and repeat.

Perform 8-15 times on each arm for 2-3 sets.

The Pendulum Kettlebell Swing

vahdaneh vahid

vahdaneh vahid

This exercise works your gluteal muscles, legs, core and arms and also gets your heart rate up burning more calories during your workout.

First stand with your feet hip distance apart and draw your belly button in towards your spine.

Slightly pull your shoulder blades together and focus on keeping your back straight.

Holding the kettlebell in one hand by your side, slowly swing your arm with the kettlebell towards the ceiling and back down to your side.

As the kettlebell swings back down keeping your knees slightly bent.

Once you have grasped this movement, try to not generate any force, keeping it at a steady pace.

If you keep your movement consistent, you will find that you will not need to apply much control to get the kettlebell to swing in the right direction.

Perform this step 15-20 times, switching arms in between for 2-3 sets.

Jump Squats

vahdaneh vahid

vahdaneh vahid

This exercise works your gluteal muscles and legs and really gets your heart rate up! Burning more calories during your workout.

Start with your feet your hip distance apart. Point your feet forward and bend your arms at 90 degree angle, and shift your weight back on your heels

Pivot your hips back into a squat position, as if you’re sitting into a chair making sure you knees are bent and in line with your feet.

Note: Make sure when you are in this position to not let your knees bend past your feet.

Now immediately jump upwards and extend your arms downwards as your feet leave the floor and land in the same position you started in - being the squat.

Allow your arms to come back to the 90 degree angle and immediately repeat the jump again.

Try to land softly through the heels making as little noise as possible.

Perform this 15-20 times for 2-3 sets in total.

 

Fitness expert Vahdaneh Vahid can be reached on Facebook and Instagram.

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Last Update: Wednesday, 20 May 2020 KSA 09:49 - GMT 06:49
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