Get slimmer, toned thighs

Whether you're trying to squeeze into your skinny jeans or just don't like the wobble on your thighs, these two exercises are great for toning that area and helping you get shapely legs. All you need to do is some cardio to get you sweating for at least 15 mins and then follow the instructions on how to do the narrow to wide squats and the backwards lunge with kick. 

You ready?


Narrow to wide squat jumps

Stand upright with your feet hip width apart
Sit back into a regular squat position making sure that your knees do not travel further forwards than your toes
Now swing your arms to jump out of the squat position

Move your feet apart in the air and land with your feet a little wider than shoulder width apart and with your toes turned out

Keep your tummy tight as this will help you balance

Sit back into a wide squat position making sure that your knees stay in line with your hips and ankles

Swing your arms to jump out of this position

Move your feet together in the air and land with them hip width apart

Repeat for 20 jumps; 10 squats in each position

Backwards Lunge with Leg Kick


Stand upright with your feet hip width apart, shoulders relaxed and arms by your sides

Take a big step backwards and move into the lunge position

At the bottom of the movement you should have right angles at both knees with your body upright

Spring the back leg out of this position as you stand upright, swing it forwards and straighten it in front of you

Return this leg to the starting position

Repeat the sequence on the other side

Continue until you have completed 10 lunges and kicks on each leg

Make sure your body is upright throughout the movement - no leaning backwards and forwards...

More thigh blasting workouts to complete your workout.

Fitness on a tight budget

We're all trying to save money at the moment as prices rocket and we wait to hear the next doom and gloom story on the news about the economy. So I thought that for those of you who may be thinking about not renewing your gym membership to save a bit of cash, here's a free workout you can do at home on a budget. This is Credit Crunch Fitness and it's just as effective as heading to the gym but much, much cheaper. You ready?

The only kit you need:

1. A fitness ball - most homes have one of these lying around or they are really cheap on EBay or Craig's List.
   
2. Mat / or you could use an old towel
   
3. Two bottles of water filled
   
4. Jump rope - look in the kids room or buy one in a department store
   

0-5 mins - Warm up, march on the spot, shake arms and legs
5-15 mins - skipping / jump rope outdoors for 10 mins. Try to keep going and not take too many breaks.
15-25 mins - run around the block for 10 mins. Go at a steady pace so you can keep it up.
25 - 27 mins - 15 lunges, 15 crunches using water bottles


27-29 mins - 15 squats, 15 press ups with ball,


29 - 32 mins - The Plank, Side Plank - do each for 60 seconds if you can with short rest in between



32 - 35 mins -  stretch

You're done! Do this 3 times a week, it only takes half an hour and you'll feel so much better for knowing it's costing you very little.

Fitness Tips for the Bedroom

The weather in London has been terrible over the last few days with non-stop rain and quite a few people have said they'd rather not even venture outside.

Still, that's no excuse not to get your exercise done. If you can't go to the gym, I'll bring the gym to you.

Here's a quick 3 step indoor workout that will both strengthen and tone your bum, arms, thighs and abs while giving you a great cardio workout. It won't take long and you won't get rained on!

Run through 15 reps of each exercise and then repeat the sequence. And then once more for good measure if you're feeling keen...

1. Squats

Stand upright with your feet hip-width apart. Sit back, bending at your hips and your knees. Keep your knees above your toes. Stand straight and repeat x 15

2. Squat Thrusts



Place your hands in a press up position and bend your knees so they are between your elbows. Kick your feet out together behind you so your body is in a straight line from shoulders to ankles. Bring the knees back to the start position and repeat x 15.

3. Seated Rows

Wrap a resistance band around your feet making sure you have tension in the band with your arms straight. Keeping your knees slightly flexed and your shoulders relaxed, bend your elbows and squeeze your shoulder blades together to bring the ends of the band towards your body. Straighten your arms and repeat x 15.


Coming Soon!
If you love great fitness tips, look out for the 7 Day Fitness, Food & Relaxation Guide. Its a full day by day guide telling you what exercises to do, what to eat and how to chill out. I'll be loading it up this week - all you have to do is sign up and it's yours for free.

How To Tone Your Bum

Earlier in the week, I showed you how to work on those bingo wings and tone those biceps in time to show them off with your summer clothes.

Well now it's time to sort out the junk in your trunk! Yes, the bum. Summer is a cruel season when it comes to showing off the body so trying these 2 simple moves at least 3 times a week will have you (and others) noticing the difference.


Single Leg Lunges

• Stand with one foot on a bench or step behind you.
  
• Keeping your upper body upright, bend your front leg until your back knee almost touches the ground.
  
• Stand straight, and repeat x15.
  
• Swap legs and repeat x15

Squats

• Stand upright with your feet hip-width apart.
• Sit back, bending at your hips and your knees as though you were about to sit on a chair.
• Keep your knees above your toes.
• Stand straight and repeat 15 times
  

If you do both of these exercise today, tomorrow and Sunday, I guarantee that by Monday, you'll start to notice a difference. Combine these with the bingo wings and biceps and you'll be Summer ready in no time. Just 4 moves - go on give them a go.