Health

Tuesday 23 September 2014

10 minutes to a shapely bum and toned thighs

Part two of a three part series designed to help you become body confident for summer

Despite the rain, work daydreams are not far from that summer holiday abroad and Emma Forsyth from Pilates Plus Dublin is on hand to get you into shape in a series of work along videos.

While Monday’s workout focused on achieving a toned tummy and strong core, today’s video aims to shape your bum and tone your pins in preparation for the sun.

“Today we’re going to focus on the floor work that will work the muscles in your bum, thighs and legs and it’s key to getting that bikini body that most of us desire.

“Doing these exercises three to four times a week will make a difference to your shape,” said Emma.

The routine includes a set of sumo squats which Emma reckons is imperative to toning your inner thighs, quads and gluts but insists that you shouldn’t become discouraged if you need to take a break.

 “For the sumo squat make sure you have a wider stance, your feet in a pilée position. Make sure your back is straight and slowly squat down, making sure that your knees stay stacked over your ankles and come just as slowly back up. It’s really important to control both parts of this.

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“Move slow and try and keep control. It’s important to avoid injury and really works your muscles.

“If you feel your muscles shake don’t worry. It’s a bit disconcerting but it’s completely normal. Don’t be afraid to take breaks,” she said.

Pilates Plus Dublin has recently launched a new programme, Mash-up, which combines exercises on the studio’s exclusive proformer machines as well as floor work as demonstrated in the video above.

“Halfway through the class we swap over from the proformer to the mat, which means you get to use the machine but also get the added benefit of doing that important floor work.

“It’s a little bit more of a cardio work out. They’re really really popular and we’re adding more to our schedule,” said Emma.

Check in tomorrow for the next workout in this three part series which focuses on toning up and working the muscles in your arms.

Pilates Plus Dublin, Bakers Corner, Rochestown Avenue, Dun Laoighaire

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