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 Exercise Tip of the month


"We all want a pert and shapely one! Jennifer Lopez can look away now but the rest of us: take note!"
 

"To optimise the fat burning, walk continuously for 30 minutes or more. This will cover 1.5 to 2 miles at a brisk walking pace."
 
Butts and legs
I have been told time and time again by several personal trainers that squats and lunges are the best two exercises for shaping the butt and legs area. Who am I to argue?! Here is the best technique for both exercises. To intensify the procedure I hold weights or kettlebells but that’s optional.
 
Squats:
1. Stand with your feet hip width apart holding your weights in both hands.
2. Lower your body as if you were about to sit on a chair.
3. Keep your heels down, knees behind your toes, chest lifted throughout and abs pulled in to support your lower back,
4. Slowly return to the starting position and repeat for 5 sets of 10.

Lunges:
1. Stand with your feet hip width apart. Hold you weights in both hands and slide one leg behind you until the back knee is directly under your hip.
2. Keep your chest lifted and your body in line.
3. Sink your back knee towards the floor, keeping the front knee behind the toe and your weight spread between both feet.
4. Return to the start and repeat for 3 sets of 10 on each leg.
 
"Don’t forget to consult your doctor before performing any exercise routines and always do warm up and cool down stretches."
 
Glute lifts
Lean, well-toned arms look so attractive in short sleeved tops but bingo wings do not. Fact. Nobody wants arms that flap in the wind when we wave goodbye. But all is not lost. Loose skin and flabbiness can be reversed Ladies.
 
 It won’t happen overnight but with perseverance it will improve and you’ll be proud to show off your upper arms again.You can do these exercises with or without weights but the results will be speeded up if you do use weights.
 
Squaring Off:
1. Sit on the floor with your legs crossed and your back straight.
2. Stretch both hands out to the side and move them in a square motion making stops at each corner. Your deltoids will most definitely feel the burn. Do three reps of 10.

The Triceps Push.
1. Put your arms by your side with your elbows bent.
2.Extend the rest of your arms all the way back and squeeze your triceps. Do three sets of 10.

Right Angle Bicep Curl. A lot of times we do a full rotation for our biceps but try this way instead.
1. Start with your arms out in front of you and slowly pull them up in a right angle.
2. Release them back into the starting position and repeat for 10 counts. Do a full three sets.

The Deltoid Back Squeeze.
1. Place your arms behind you almost in a floating motion.
2. Squeeze your arms together, as if you were trying to touch your hands behind your back, and release. Repeat for 10 counts and do two more reps.

"Don’t forget to consult your doctor before performing any exercise routines and always do warm up and cool down stretches."

Glute lifts
Tush, backside, derriere. Who cares what you call it. We all want a pert and shapely one! Jennifer Lopez can look away now but the rest of us: take note!
 
To do this exercise you only need to give up a few minutes of your time once a day. No big sacrifice when you’re focussed on your end goal. 
 
1. Get on all fours like a cat with your knees leg-width apart and your hands shoulder-width apart. Relax your neck.
 
2. Tighten your abdominals to support your lower back.
 
3. Raise one leg keeping it bent at the knee, keep your hips level and imagine you’re pushing your foot up towards the ceiling.
 
4. Slowly lower your leg back to the start position and repeat with the other leg. 
 
5. Repeat 2 sets of 15 on each leg.
 
6. Always do warm up stretches and cool down stretches to flush out the lactic acid and avoid muscle ache.
 
"Don’t forget to consult your doctor before performing any exercise routines and always do warm up and cool down stretches."
 
Perkier boobs
“I must, I must improve my bust!”

You can chant this mantra whilst performing these exercises but that’s optional! Do these essential moves twice a week for surgery-free results.
 

The Static Clench:
1. Stand with your feet shoulder width apart.
2. Squeeze your palms together, pushing from the elbow and putting the force on the base of your hands.
3. Keep your fingertips relaxed and squeeze for 45 seconds.
4. Rest for 30 seconds and repeat 9 more times.

Chest Fly:
1. Lie on your back on a gym step and, holding your weights, start with your arms out, hands on the floor and palms up.
2. Keep a slight bend in the elbows, raise your arms up vertically until they meet in line with your shoulders.
3. Slowly move your arms up and down vertically for 45 second. Do 4 sets with 30 seconds rest in between.
 
Bent Over Pull Overs:
1. Again lying on your back on your gym step bring your palms together above the abdomen holding your weights. Elbows tucked in and bent at about 60 degrees.
2. Take your hands back over your head as far as you can without it feeling uncomfortable then bring your hands forward as if you were chopping wood in slow motion.
3. Do 4 sets of 45 seconds with 30 seconds rest in between.

Breaststroke:
If you can find the time also swim 20 lengths of breaststroke 3 times a week.
 
"Don’t forget to consult your doctor before performing any exercise routines and always do warm up and cool down stretches."
 
 
Legs
This area is so easy to shape up because we're using them every day. Seriously you can make a huge difference to your legs in about 5 weeks. Don't forget to consult your doctor before performing any exercise routines and always do warm up and cool down stretches.
 
Aswell as the leg exercises I’ll be sharing with you in the coming months, walking is also amazing for shaping the legs. Buy a pedometer and walk (safely) as much as you can. Use the stairs not the lifts, extend your daily dog walk by 10 minutes - every little helps -  take baby out of the car baby seat and into the pushchair instead and get walking. Whatever suits your lifestyle. Aim for the recommended 10,000 steps a day and feel that fabulous sense of achievement when you reach it and even surpass it.
 
Walking is free and effective. I recall a former male colleague once telling me that the best pair of legs he’d ever seen on a woman belonged to a golf caddy whose only form of exercise was walking the greens. So there’s your proof!

Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle which speeds up your metabolism. Walking just an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and strokes.

"To optimise the fat burning, walk continuously for 30 minutes or more. This will cover 1.5 to 2 miles at a brisk walking pace."

Tip: the best pace is to be able to carry on a conversation in full sentences at a pace you’d use if you were 10 minutes late for an appointment. By walking most days of the week you’ll burn an extra 1000 to 3000 calories per week and improve your metabolism each day. Wow! Just by walking!

Your weight and the distance you walk determine the calories you burn. Walking speed is more important than distance and weight. So to give you an idea you’ll burn 100 calories per mile as a person weighing around 12 stone and 65 calories for a person weighing around 8 ½ stone.

One chocolate bar will take you 3-5 miles to walk off so step away from the choccies!
If you find yourself worn out take a day off. But be sure to get back walking the following day.

Start with walking at an easy pace for 5-10 minutes. Then walk at a brisk pace for 30-60 minutes. Cool down at a slower pace for 5 minutes. Finish with some gentle stretches. Go on you can do it!

Don’t forget to consult your doctor before performing any exercise routines and always do warm up and cool down stretches.
 

 

 
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