Part Two: Beach Body Plan Exercises

Beach Body series Pelvic Floor Kicks week 2

Pelvic floor kicks

* Lie on your bank on the floor, knees bent, hands by your side.

* Keeping your upper body relaxed, simply push your pelvis towards the ceiling, using your bum cheeks.

* If that's too easy, then bring your feet closer towards your bum; the closer in your feet are, the harder it will get.

* If you have any back pain, then push your feet a little farther away from your bum. The more you squeeze your bum, the greater the effect.

* Complete 20 reps for each set.

The first set may seem very easy, but as you progress to the second and third sets, this exercise gets that little bit harder.

Ski squats

* Stand with your back against a wall, your feet out in front, shoulder-width apart.

* Slide your back down so that your quads are parallel to the ground.

* Raise your feet up on your tippy toes and feel the burn! Hold for as long as you can. Thirty seconds to one minute is good going for this exercise but with practice, you will get stronger.

* Return to the starting position.

Wide foot squats

* Place your feet very wide apart and turn your feet out facing away from the body. This is the key component.

* Lower yourself as far as feels comfortable and hold.

* From there, simply lower your bum up and down about three-four inches towards the floor. There is very little movement in this exercise. That's what makes it so hard.

* Return to the starting position.

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