With the
arrival of the summer, people began to the beach on vacation. At this moment,
the bikini and swimsuits will come in handy. Premise is we must have a good
figure, while how to have a good shape? Let’s learn from Courteney Cox. Hot mama Courteney Cox, 46, flaunts her figure
frequently on her primetime comedy "Cougar Town." But how does she
stay in such great shape? Trainer Michele Lovitt, whose clients include Julianne
Moore, Julia Louis-Dreyfus, and P. Diddy, shared with Self magazine one of the
workouts she does with Cox to help her keep that bikini body. Check it out.
1. Squats
"Squats are one of the best exercises you can do for your hips, butt and
thighs!" says Lovitt. Stand with feet hip-width apart and, for added
intensity, hold weights at shoulder level or at your sides. Bend the knees, and
lower into a squat, keeping the knees behind the toes. Imagine that you're
sticking your butt out behind you, but keep the torso upright and contracted.
Press into the heels to stand up. Repeat for 2-3 sets of 12-16 reps. Does this you
need a pair of comfort trousers.
2. One Legged Deadlifts
Says Lovitt, "These are great for your hamstrings and butt." Take
left leg back just a bit, lightly resting on the toe. With the weights in front
of the thighs, tip from the hips and lower the weights as low as your
flexibility allows. Keep your back flat or with a natural arch and make sure
you keep the abs contracted to protect the back. Squeeze the glutes of the
working leg to rise back up. Do 2-3 sets of 12-16 reps. Here need a pair of
comfortable sport shoes.
3. Reverse lunges
"These are great for giving your glutes a lift," explains Lovitt. Stand
with feet hip distance apart. Step back 3-4 feet with your right leg and land
on the ball of your right foot. Lower your right knee towards the floor until
your left thigh is parallel to the floor. Drive through your left heel,
carrying all of your weight on your left leg. Return to your standing position
squeezing your left tush. Do 2-3 sets of 25 reps on alternating legs. Does this
action you need sport suits.
4. Supermans
Says Lovitt, "Small movements get big results." While lying on the
floor on your stomach with arms outstretched in front of you, raise one leg and
alternate arm a few inches off the floor, holding the position for one count.
Repeat on the opposite side. Do 2-3 sets of 15 reps each.
5. Chair Pose
Begin standing in a mountain pose: Arms at sides, sternum lifted. Bend your
knees deeply. Squeeze your inner thighs together and straighten your arms,
lifting them overhead and stretching your fingertips toward the ceiling. Lift
in your arms and upper chest so your spine is in a slight backbend. Tuck your
pelvis. And hold that position for as long as you can. Strive for 8 or 10
breaths. Feel the burn!
6. Half Moon Pose
Stand tall with feet together. Shift weight onto right foot. Bend forward from
the waist to place your right palm on the floor. Simultaneously, lift your left
leg toward the ceiling. Once your right palm is on the floor with your arm
straight, rotate your torso to the left and extend your left arm toward the
ceiling. Arms should be perpendicular to the floor and left leg should be
parallel to the floor. Turn your left foot so your toes face forward and turn
left palm to face forward. Look up at your left hand. Repeat on the other side.
Technique Tips:
To add an extra boost to this workout, take a hike or hop on a treadmill for an
additional 30-60 minutes using a heart rate monitor. Stay within 60 to 85
percent of your maximum heart rate--"the fat burning zone"--to get
the best burn possible.
If
you have done the six steps, I am sure you have a good shape, and then show it.
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