Enough of the excuses. It’s time to get that ideal figure you crave… and it only takes twenty minutes three times a week.
We’re all guilty of it. Looking in the mirror and wishing we were smaller here and more toned there but, quite frankly, if we don’t have the body we desire it’s often our own fault. If we want results we have to work hard. Don’t be fooled by those celebrities who claim it’s au natural – it’s not.
In six weeks time the weather will, thankfully, be cooling and we’ll be wanting to hit the beach, which means bikini-ready bodies. But fear not, six weeks is all you need to flaunt a figure that would leave Gisele green with envy (well, close enough).
The following exercise routines, designed by UAE-based personal trainer Davina Donoghue (mylesfitterdubai@gmail.com), are tailored for specific body shapes and can be done at home in approximately 20 minutes. So ditch the scales, back away from the mirror and get working. If you want to see serious results you have to put in the effort. Do your body-specific routines at least three times a week. Add to that the recommended extras and you’ll really start to push your body to the limit…
WARM UP/COOL DOWN
March on the spot for three minutes and circle your shoulders in order to warm your body. Cool down with a downward dog stretch and spinal twists. Cross your right leg behind your left and lift and stretch your arm over to the right. Repeat with opposite arm and leg.
BODY SHAPE: PEAR
While you can’t spot-reduce you can work on increasing your metabolic rate, which will help burn fat on your lower half. By defining your top half more you can create a balance in your body shape.
THE WORKOUT:
Squats touchdown: squat and hit the floor in between your legs keeping your back straight. To make it harder, wear a weighted vest, or a backpack filled with books
Lunge jumps: from standing position go into a lunge. Then jump straight up and swap legs
Single leg squats: squat on one leg, getting as low as you can without arching your back. Sit with your weight back in your heel
Squat jumps: From a normal squat position, jump straight up, swinging arms overhead
Walking lunges: go into a normal lunge position, with knees at right angles. Then stand straight and lunge forward with your other leg so that you are walking in a straight line
Do three to five sets of 20 reps with minimal rest.
EXTRA CLASSES:
COREFIT, a strength and conditioning full body workout. It’s a dynamic combination of gymnastics, Olympic lifts and cardio exercises designed to push your body and fitness to the max.
Where? Core Direction, Dreams Tower 2, Dubai Marina here
BODY SHAPE: TOP HEAVY
Big-busted women can look barrel-shaped if overweight with bingo wings and bra strap overhang common issues. Another is stress as the cortisol hormone triggers fat storage, particularly around the abdomen.
THE WORKOUT:
Burpees to shoulder press: begin in a squat position with hands on the floor in front of you. Kick your feet back to a press up position. Immediately return your feet to the squat position. Leap up with arms overhead with a weight bag
Rotational press up: assume the classic push up position, but as you come up, rotate your body, lifting your right arm overhead so your arms and torso form a T. Return and repeat with the left arm
Tricep dips: Position your hands shoulder-width apart on a bench or stable chair. Slide your butt off the bench with legs extended. Slowly bend your elbows, lowering your body to the floor until your elbows are at a 90-degree angle
Squat jumps: as before
Supermans: lie on stomach, arms and legs straight and lift off the floor
Do three to five sets of 20 reps with minimal rest.
EXTRA CLASSES:
Body Pump sculpts, tones and strengthens your entire body, focusing on low weight loads and high repetition movements.
Where? TribeFit, Silverene Tower, Dubai Marina, here
BODY SHAPE: HOURGLASS
This well-balanced figure is one of the most desired thanks to famous hourglass stars such as the late Marilyn Monroe and Scarlett Johansson. Keep it trim and toned and it is a knockout shape.
THE WORKOUT:
Lunge to shoulder press: after each lunge lift a weight bag up toward the ceiling with arms straight
Straight arm plank
Swiss ball press ups: shins on ball and hand out in front on the floor
Straight single leg dead lifts: bend forward like a bow on one leg, don’t bend it and keep your back straight
Chair jumps: jump on to a step, chair or bench
Do three to five sets of 20 reps with minimal rest.
EXTRA CLASSES:
Zumba is a medium- to high-impact fitness programme that combines Latin and international music and dance moves.
Where? Dance Fit, Al Sayyah Building, Sheikh Zayed Road, here
BODY SHAPE:
STRAIGHT UP & DOWN
Also known as boyish, ruler or athletic, this body type needs toning in order to give a defined shape.
THE WORKOUT:
Lateral lunges: side lunge with a weight vest or backpack
Incline press ups: use the back of your sofa
Side plank: get on your elbows, keep your legs straight and lift your hips off the floor. Hold for 45 seconds
Butt kicks: jump up and kick your butt with your heels
Floor cobras: lie on your stomach with arms to your sides. Lift your upper body off the floor, pointing thumbs to the ceiling and squeeze your shoulder blades together
Do three to five sets of 20 reps with minimal rest.
EXTRA CLASSES:
Flywheel is a high-intensity workout that includes climbs and descents while working arms with weighted bars providing a maximum challenge for your body.
Where? Flywheel, Burj Views, Downtown Dubai, here
Image: Getty
