4. INNER THIGH LIFTS

STARTING POSITION:

Lie on the floor on your right side.
Your body should be in a straight line, such that your head, shoulders and hips are all aligned.
Prop up your upper body with your right elbow, which should be directly under your shoulder. Your weight should be on your hip and elbow.
Bend your left leg and place it on the floor in front of you.
If you want to make the exercise more challenging, fasten a very light ankle weight to your right leg.

MOVEMENT:

Keeping your right leg straight and foot flexed (i.e. your toes should be pointing forward), slowly raise your right leg off the floor.
Pause at the top of the movement, hold, and slowly lower your leg back to the floor.
Complete 20 repetitions and switch sides.

KEY POINTS:

Keep your body aligned during the movement.
Work your way up to 4 sets.

Bonus: Can easily do this exercise whilst watching television.

5. CALF RAISES

STARTING POSITION:

Stand tall with legs shoulder-width apart and your toes pointing forward.
Hold a dumbbell in each hand and let each hang by your sides.

MOVEMENT:

Lift your heel off the ground and rise up onto your toes as high as you can, such that you’re standing on the balls of your feet and toes.
If you want to make the exercise more challenging, rise up on one foot only.
Slowly lower your heels back to the floor.
Do 15 repetitions and 2 sets.

KEY POINT:

Remain balanced and in control during the movement.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

Take Action Now: You can get as much professional advice as you like, but ultimately, it is down to you to WANT to change the way you look and feel. You must become committed, to wanting to start an exercise and nutritional program. Be patient, be self disciplined, be focused and you will soon see brilliant results. Good Luck

Tomorrow: Rules of Weight Loss

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