Four Easy Exercises For 2012!

So … here are some extra useful tips from a qualified fitness trainer for all our Simply Fab readers .. let’s call it a New Year reminder to ourselves that some effort does go a long way.

We asked Simply Fab reader and the sensationally-fit Abby de Beer, who is a Fitness Specialist and Founder of IMPACT Fitness in Hong Kong (www.impacthongkong.com) as well as a Cambridge Weight Plan Consultant (www.cambridgeweightplan.hk) to share 4 easy ways to exercise each day, whether or not you get to the gym.

1. Walk for a minimum of 20 minutes per day

Walking can help with weight loss as long as you do it regularly. To get the best weight loss results, walk at a brisk pace for at least 20 minutes every day.

2. Bird/Dog x 8 per side

The bird dog is a great overall core exercise that not only strengthens the abs and back, but also involves the glutes and improves balance and stability. For a more advanced version, try this move on the toes instead of on the knees.

• Begin on hands and knees with the back straight and the abs pulled in.

• Lift the right arm up until it is level with the body and parallel to the floor.

• At the same time, lift the left leg up and straighten it until it is also parallel to the floor.

• Hold for a moment, lower and repeat on the other side, this time lifting the left arm and right leg. Continue alternating sides for 1 sets of 8 reps.

• Keep the move slow and controlled and try to keep your body straight throughout the movement.

3. Lying Hip Bridge x 5-30 seconds

The hip bridge exercise isolates and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg). This is a good core strengthener that targets both the abs and the lower back muscles.

• Hold the position pictured above for 5-30 seconds while maintaining control. If you do the single leg bridge as well, be sure to do both sides!
• To increase the difficulty and intensity of this movement, alternate lifting up on your toes so heel come off the ground and then reverse it with the toes off the ground and your weight on your heels.

4. Standing Wall Push-Ups x 8

Wall push-ups are perfect for a beginner, but all levels can benefit from this exercise. Wall push-ups are also a good choice if you want to strengthen the chest but have back problems, because they put no strain on your spine.

To do wall push-ups, follow these steps:

• Stand in front of a bare wall and lift your arms up to shoulder level. Place your palms against the wall so that they are slightly wider than your shoulders. Your fingertips should be pointing up.
• Back your feet a couple feet away from the wall so that your elbows are bent as you lean on an angle into the wall.
Don’t arch your back. Arching your back during a chest exercise can put too much pressure on the lower spine and cause injury.
• Inhale before beginning the exercise and exhale as you push off the wall until your arms are in an outstretched position with elbows slightly bent. Inhale as you go back to the starting position.
• Repeat the move 8 times. As you progress you can gradually work up to 20 or more wall push-ups for increased chest strength. When you are able to complete the exercise with ease using the proper form described, increase the repetitions by a few Wall Push-ups.

Whilst these are all toning exercises, Abby recommends also that you combine exercise with a simple reduction in your calorie intake to see the best results. A good start to kick start your efforts is the meal replacement plan that Cambridge prescribes. Abby recommends combining either the Cambridge Weight Plan Sole Source Plan (4 meal replacements per day) or the Cambridge Weight Plan Step 2 (3 meal replacements + 1 balanced meal per day) with the below exercises 4-5 times per week. For more information please visit www.cambridgeweightplan.hk

To arrange your own Cambridge Weight Plan consultation and personal fitness session please contact Abby de Beer:

Tel.      (852) 9473 3976

Email:    abby@impacthongkong.com

Website:  www.impacthongkong.com

If you want to try to kick start your exercise regime with a starter pack for Cambridge, try their ‘Girl-On-The-Go’ pack featured in the ads this week. We gave away one such pack to one lucky reader last month and if you are interested in picking up a starter pack for yourself, here’s how:

How to Order Girl-on-the-Go pack:
Price: $399
Delivery: Free delivery in HK or pick up from Central office
Email: sales@cambridgeweightplan.hk
Phone: +852 2525 7165
Address: 2/F 52 Graham Street, Central, Hong Kong

More details in our earlier story here: http://www.simplyfabulicious.com/wins-are-you-that-girl-on-the-go