1. Shop online at boots.comhealth&beauty Shop online at boots.com health&beauty64 65
WordsZoeMcDonaldIllustrationsKatyLeigh,PhotographyGettyImages,Fotolia,Jupiter,PA
A
high-energy, high-
intensity sport, fencing is
a great workout for both
mind and body, with each fight
lasting up to nine minutes.
‘It works an athlete’s legs, lungs
and core muscles to the max,’
says top fencing coach Rhys
Ingram. Perfect for sculpting
those thighs into shape!
Reverse lunge
Start with eight to
12 reps on each leg,
building up as you gradually
get stronger.
1. Standing upright, feet shoulder-
width apart and arms relaxed
by your sides, take a large step
backwards with your right foot.
2. Keep your hips facing forward
and use your left leg and foot to
keep your body stable, lowering
your right knee to the floor and
into a lunge position.
3. Hold for a few seconds, before
pushing your weight back down
through both feet and stepping
forward with your right foot to
return to standing.
S
trong arms are a must
for pulling those oars,
so if bingo wings are
your biggest body bugbear,
this is a great way to help
tackle them.
Top rowing coach Steve Gunn
says: ‘Rowing is unbeatable when
it comes to a total-body workout.’
Seated row
This helps to tone and
build strength in the upper
back, shoulders and arms.
You don’t need your own
rowing machine – just use
a resistance band or, if you
don’t have one, use a towel.
Do three sets of five reps.
1. Sitting on a mat, take your
resistance band (or towel), and
loop it under your feet, holding
onto each end. Sit up straight,
legs stretched out flat in front of
you, without locking your knees.
2. With your arms relaxed and
extended, and knuckles facing
the ceiling, bend your elbows,
pulling your shoulder blades
together as your hands move
in towards your chest, stretching
the band/towel taut. Keep your
elbows close into your body and
your wrists flat.
3. Return to the start position.
*Yourget-fitter helpers
healthfitness
D
rawing back that bow
is obviously great for
arms, but did you know
a toned stomach is also a key
factor in hitting that bullseye?
‘That’s because you need
strong core muscles to keep
you stable,’ explains British
archery pro Lucy O’Sullivan.
Everyday tip: Use those
stairs! Our reader panellist
tried it for a week – see her
verdict on page 61.
Try the sport: Go Spike
is a campaign by Volleyball
England to encourage people
of all ages to play volleyball.
Visit gospike.net.
Everyday tip: When sitting
at a desk, bend your knees
to 90 degrees, put your feet
flat on the ground and press
your heels into the floor for
a count of five – try to repeat
this up to 10 times.
Everyday tip: Squeeze your
stomach muscles in towards
your spine, imagining them
tightening like a zip from your
pelvis up to your belly button,
and hold for 30 seconds. You
can do this while standing,
sitting or cooking – whenever
you have a spare moment!
Try the sport: Log onto
archerygb.org.
Everyday tip: Make
your weekly supermarket
trip work harder for you
– divide your shopping
into two evenly packed,
weighty bags, then walk
home with them, ensuring
that you keep your back
straight as you go.
Try the sport: To find your
nearest rowing club, log onto
britishrowing.org/taking-part.
Try the sport: Log onto
britishfencing.com.
At
home
At
home
Archery for
a flatter tummy
2 Voltarol Active 4% Cutaneous
Spray, £8.99/899 points (12.5g), can
help relieve muscular pain. Contains
diclofenac sodium. Always read
the label. For 12 years+.
1 New Boots Pharmaceuticals
Odour Destroying Shoe Patch,
£4.99/499 points (2 pairs), helps stop
shoe andfootodourforupto8 weeks.
3 Lamisil Once 1% Cutaneous
Solution, £7.49/749 points (4g),
will help keep athlete’s foot at bay.
Contains terbinafine hydrochloride.
Always read the label. For 18 years+.
Take inspiration from the world’s top athletes to get yourself
in shape at home this summer. Their coaches show you how
Dice jumps
Do three sets of five
reps on each foot. Each step
should be like treading on
eggshells: light and fast!
1. Picture a large die displaying
the number five in front of you.
Start with your feet on the two
dots closest to you.
2. Jump forward, putting your
right foot onto the dot at the
centre of the die, then jump
and land with one foot on each
of the dots at the far side.
1
2
3
The plank
Nothing builds core
strength better than this old
favourite. ‘We use it all the
time in training,’ says Lucy.
Hold for 30 seconds, building
up to a minute as you get
stronger. Repeat twice.
1. Lie face down in a press-up
position with your forearms flat
on the floor, your back straight
and your toes pressed down.
2. Lift your body up onto your
toes and forearms, using your
abdominal muscles to keep
your body as still as possible.
3. Ensure your stomach muscles
are pulled in as you hold the
position – you’ll feel a ‘shake’
as your core engages fully.
4. Try to hold this pose for 30
seconds without wobbling, before
returning to the starting position.
Beach volleyball for a pert bottom
the experts rate Consult
your GPbefore undertakinga strenuousnew exercise
regime
At
home
T
his offers a rigorous
cardio workout and helps
to sculpt strong, lean
muscles. The varied shots
and jumps don’t just challenge
your bottom muscles, but give
your thighs and calves a really
energetic workout, too.
‘Beach volleyball is a great way
to improve speed and precision,’
says volleyball expert Denise
Austin. ‘The quick jumps activate
the fast-twitch muscle fibres in
your lower body, so are ideal
for toning your bottom.’
3. Reverse, putting your right foot
on the middle dot, then jump back
and land two-footed at the start.
4. Repeat on the opposite side:
left leg forward, land two-footed
on the far side, then left leg back
and land two-footed on the dots
in the starting position.
tricks
body
QUICK
Fencing for toned thighs
Rowing for lean arms
1 1
2
2
22
At
home
1
1