Weight Loss

Your 4-Week Little Black Dress Workout Plan

Your 4-Week Little Black Dress Workout Plan

Whether your little black dress leaves little to the imagination or not, it’s bound to expose those troublesome areas where the flab won’t budge. Start with an all over aerobic session to raise your heart beat and burn calories, for example 20 minutes cycling or running on the treadmill. If you prefer, stick on a workout DVD for the same length of time or alternate between jogging on the spot and doing star jumps.

Once you’ve got your heart pumping, spend some time targeting each problem zone with carefully planned exercises.

    • ARMS

      TO STRENGTHEN AND LENGTHEN ARMS IN SUPER QUICK TIME, INCREASE THE SPEED OF EACH REPETITION AND DO A SET OF 15
      1. For sexy shoulders and toned triceps start with three sets of 10 push ups. Place your hands in front of you shoulderwidth apart and rest on the floor with your knees and toes. Keeping your body straight, inhale and drop your chin to just above the floor. Exhale and raise your upper body back to the starting position.
      2. For lean upper arms, hold a dumbbell in each hand and take it in turns to alternate curling the dumbbell upwards. Repeat in three sets of 10, with a 30 second break between each set.
      3. Finally perfect the tricep dip. This exercise can be done with a bench, chair or even using the end of your bed. Place your arms behind you, keep your back straight and feet hip-width apart. Slowly lower your body until your arms are bent at 90 degrees, then lift yourself back up again until your arms are straight. Repeat three times in sets of 10.


      Your 4-Week Little Black Dress Workout Plan

    • BUMS

      GET A BOOTILICIOUS BUM WITH THIS EASY EXERCISE ROUTINE
      1. Find a wall to lean against, and slowly slide down until you’re squatting. Go as low as you can, the deeper the squat the more it works the glutes! Return to the starting position and repeat 10 times.
      2. Alternate this exercise with some bottom lifts. Get onto all fours, with your hands beneath your shoulders and your knees under your hips. Raise your right leg as high as you can, making sure it’s parallel to the floor. Trace a circle with your toes then return to the starting position and repeat with the left leg. Do 10 repetitions on each leg, and three sets of the entire routine.

      Top TIP

      GET INTO THE HABIT OF CLENCHING YOUR BUM MUSCLES WHENEVER YOU CAN. HOLD FOR 30 SECONDS AND RELAX. SEATED CLENCHES ARE PARTICULARLY EFFECTIVE AS THEY GIVE GLUTES A GOOD WORKOUT WHILST HELPING WITH BALANCE AND AGILITY

      Your 4-Week Little Black Dress Workout Plan

    • BUST

      WEAR A GOOD SPORTS BRA WHILST WORKING OUT TO ASSIST YOUR PROGRESS!
      1. Give your bust a boost with the chest press, which can also be done on the floor. Lay flat on your back with your knees slightly bent. Hold a dumbbell in each hand and keep your arms bent at 90-degree angles. Push up and extend each arm until it’s nearly straight and then return to the starting position. Do three sets of 15 repetitions for a killer cleavage!
      2. Work on supporting muscles and give your breasts a makeshift lift. Get into the plank position with your weight on forearms and toes. Push forward through your toes so that your body moves forward and then slowly bring the weight back through to your heels. Do three sets of 12 repetitions.
      “What if you’re feeling less shindig sassy and more party pooped? Don’t dispair. Address those problem areas, pronto! Spend some time targeting each problem zone with carefully planned exercises”

      Your 4-Week Little Black Dress Workout Plan

    • ABS

      1. Tighten tummy and waist for a gorgeous hourglass silhouette with this simple exercise. Stretch your arms out in front of you and hold a dumbbell. Stand with your feet wider than shoulder-width apart, making sure feet are turned out. Squat down and twist alternately, swinging the dumbbell to the left and right 10 times before returning to your starting position. Repeat three times.
      2. Enhance the effects of the above exercise with this floor workout. Lay on your back with your arms outstretched and legs slightly bent. Extend your legs upwards together, and then swing them to the left and to the right, like windshield wipers. Repeat in sets of 10, three times.

      Top TIP

      GET INTO THE HABIT OF CLENCHING YOUR BUM MUSCLES WHENEVER YOU CAN. HOLD FOR 30 SECONDS AND RELAX. SEATED CLENCHES ARE PARTICULARLY EFFECTIVE AS THEY GIVE GLUTES A GOOD WORKOUT WHILST HELPING WITH BALANCE AND AGILITY

    LBD CONFIDENCE

    IMAGINE A THREAD STRETCHING FROM THE TOP OF YOUR HEAD, PULLING YOU UP
    Repeat this workout three times a week and you’ll soon be ready to slide into your LBD, but for one final confidence boost, try this. As you strut your stuff, think about posture. For a stunning and sleek silhouette stand tall and imagine a thread stretching from the top of your head, pulling you upwards. Keep your shoulders back and tighten

Alison Davies