Gráinne Haganhas seven more exercises to get you feeling better when you head for the beach or off on holidays
IF YOU COMPLETED last week's exercises three times you should be ready to move on to this week's. You can mix and match any or all of the exercises, doing as many as you feel comfortable with. Remember, everyone is different, so listen to what your body is telling you.
As always, start with a warm-up: five to 10 minutes of walking, running (up and down the stairs if you're at home), skipping or cycling. If all else fails, vacuum the house. At the end of your warm-up you should be starting to sweat as your heart beats faster.
Now you're prepared for this week's workout.
1 Reverse lungeStand with your feet a shoulder-distance apart, holding your dumb-bells, if you are using them, by your sides. Inhale as you take a big step back with your right leg on to your toes, bending your left leg and lowering your hips. Lower yourself as far as you can, or until your left thigh is parallel with the floor, ensuring your knee is positioned over your ankle, not your toe. Exhale as you push through your left leg to return to the start position. Remember to stay on your toes with your back leg at all times. Keep your head up and your body erect throughout. Repeat 15 times on the same leg before switching sides. Then repeat from the top.
2 Band pull-downStanding up tall, hold the exercise band above and slightly behind your head. Keep your hands a shoulder-distance apart with your palms facing forwards. Exhale as you tighten your abdominal muscles and pull the band down behind your head, keeping your elbows bent under your wrists. Squeeze your shoulder blades together. Inhale as you reverse the movement, resisting the weight until you are back to the start position. With this exercise, keep your neck and spine long - don't tilt your head forward. If you can't bring the band behind your head comfortably, pull it down slightly in front of your head but pull your hands wider apart. If you need more resistance, bring your hands closer together above your head in the starting position. If you need less resistance, move your hands farther apart. Do the exercise 15 times, rest for 45-60 seconds, then repeat.
3 Push-upThis is a slightly more challenging version of the push-up we did last week. Start in a box position, with your wrists just forward of each shoulder and your knees under your hips. Lift both feet off the floor, so your heels move up towards your buttocks, and lean slightly forward. Inhale as you bend your elbows and lower your chest until it is about five or six centimetres off the floor. Exhale as you push up to the start position. Don't let your body touch the floor. Keep your abdominals tight and your back straight, and don't lower your hips. Think about your chest coming down between your hands.
4 Shoulder circlesWith a dumb-bell in each hand, your palms should be facing upwards and your arms should be bent, with your elbows tucked in at your sides. Your forearms will be parallel with the floor. Exhale as you lift your elbows out to the side and straighten your arms, so you finish with your palms facing outwards above your head. Keep a soft bend in your elbows throughout - don't lock out your arms. Inhale as you reverse the movement, resisting the weight until you are back to the start position. Keep your shoulders relaxed throughout the exercise.
5 Reverse crunchesLie on your back with your legs bent and your arms extended down by your sides. Lift your feet off the floor until your knees are over your hips and your shins are parallel with the floor. Bring your ankles together. Exhale as you draw your navel into your back, press your lower back into the floor and curl your hips up, aiming your knees towards your chest. Inhale as you slowly lower your hips to the start position, keeping constant tension in your abdominals. Don't swing your legs, and don't be tempted to put your hands under your bum - this is cheating and will defeat the purpose of the exercise. Do the exercise 15 times, rest for 45-60 seconds, then repeat.
6 Oblique crunchesLie on your back with your legs bent. Lift your feet off the floor until your knees are over your hips and your shins are parallel with the floor. Place your hands by the sides of your head and bring your ankles together. Exhale as you draw your navel into your back and lift your right shoulder diagonally towards your left knee. Inhale as you slowly return to the start position. Don't pull on your head, and keep your elbows wide. Keep your shoulders lifted throughout - don't roll up and down on them. Do the exercise 15 times before switching sides, then repeat from the top.
7 Dorsal raiseTurn over and lie face down with your arms extended in front of you and your legs straight. Exhale as you slowly raise your left arm and right leg, keeping them both straight. Inhale as you slowly lower to the floor and repeat, raising your opposite arm and leg. Keep your gaze fixed on the floor, so your neck stays in line with your spine. Only raise your limbs as far as you feel comfortable. Do the exercise 15 times, rest for 45-60 seconds, then repeat.
As always, warm down with stretches, to help reduce muscle soreness, and take the next day off, to allow your body to recover. Any cardiovascular work, raising your heart rate, will bring you further benefits, such as weight loss and increased fitness, so try to walk, cycle or run for at least 10-15 minutes three times a week. If you have a regular walking route, try doing it the other way around, to add variety. We are halfway through the programme, and if you've been following it three times a week you should be feeling more energised and more confident about your body. Only two weeks to go.
Gráinne Hagan is an Itec-qualified fitness instructor and a PowerHouse-qualified Pilates instructor. E-mail hagan@diginet.ie. If you have any medical condition, check with your doctor before doing these exercises