Shed 1st in 8 weeks like Corrie's Alison King
Thursday 23 July 2009
Corrie star Alison King has just revealed her amazing new figure in a Closer bikini shoot after blitzing her baby weight with a healthy eating and exercise regime.
Here Paul Stannard, the man who whipped her into shape, shares some of the exercises he put the gorgeous new mum through to achieve that amazing body!
Lunge
What does it do?
It works your primary muscles - quadriceps,hamstrings and gluteals - to give you toned and tight legs & buttocks.
How do you do it?
Stand upright with your feet shoulder-width apart. Lunge to the front and land your foot firmly on floor. Control the decent and make sure you keep your body upright, then drive off the landing leg back to the start position.
Repetitions:
For toning, do 12 lunges on each leg with no or low excess weight. Use a bottle of water in each hand to make the exercise harder.
Press up
What does it do?
Perfect for working your chest, shoulders and arms.
How do you it?
Place your hands underneath your shoulders with your fingers facing forwards. Rest your knees on the floor and cross your legs to aid with stability. Bend at your elbows lowering the chest down to about 2 inches off the floor. Keep a neutral spine throughout and return to start position.
Repetitions:
15-20
Standing Swimming
What does it do?
Good for nicely toned shoulders.
How do you do it?
Stand upright with your knees bended slightly. Perform the 'breast stroke' action in a controlled manner. You can use a bottle of water in each hand to make it harder.
Repetitions:
15-20
Chair Dips
What does it do?
Excellent for toning your arms and shoulders.
How do you do it?
Place both hands on a chair and extend your feet out to the front. The further away your feet are the harder the exercise. Keep slight bend in legs to reduce stress on the knee joints. Lower buttocks downwards by bending the arms. Pause briefly then return to start position.
Repetitions:
15-20
Bridge
What does it do?
This exercise strenghtens your core muscles and buttocks.
How do you do it?
Begin by lying on your back flat on the floor with your knees bent, heels on floor and arms by your sides. Lift hips off ground to form a straight line between knees and shoulders. Hold for a second or two and slowly return back to the floor, touching floor momentarily then repeat.
Repetitions:
15-20
High Knees on the spot (cardio workout)
What does it do?
This will get your heart-rate going and fire up your metabolism to burn fat.
How do you do it?
Focus on running with your back straight and head up, with your arms moving up and down near the side of your head and landing on the balls of your feet. This is a tough exercise, so start off with sprinting for 10-second-bursts with 30 seconds rest. When you feel yourself getting fitter you can increase the bursts by 10 seconds at a time.
Repetitions:
Beginners should start off with no more than 1-3 mins
Backstroke
What does it do?
This exercise works your core muscles for a flat tum.
How do you do it?
While holding the 'crunch' position, perform a backstroke motion with one hand. Once the backstroke motion has been completed, return the hand to the side and alternate sides.
Repetitions:
Begin with 2 x 15 reps on each side
Paul Stannard personal training and sports massage therapist: Email Paul@soulmatefitness.com or visit www.soulmatefitness.com
Click here for some of the delicious recipes that Alison followed to get in shape