SHE’S always looked sensational, but Ashley Roberts’ latest pics have left us hotfooting it into our gym kit.
With January motivation dwindling fast, the former Pussycat Doll is giving us some serious waistline goals to work towards.
SplashAshley Roberts recently showed off her trim waist in a hot pink outfit[/caption]
GettyAshley Roberts is no stranger to baring her midriff[/caption]
But before you hop on the treadmill and start pounding a moving walkway, you might want to consider some other exercises to work that waist.
Personal Trainer Will Duru explains there are several movements which help tone the muscles in the midsection, shaping the waist area.
He adds: “As well as these exercises, it’s important to burn off the fat that lies on top of your stomach and waist.
“This is where a calorie deficit comes in – burning more than you consume.
“This can be done by burning more calories through exercise and/or lessening your food intake.”
Will explains that it can take time to burn this fat: “Don’t expect to see results overnight; be consistent and patient and you will get the waist you want.”
Added to this, you’ll want to make sure you’re avoiding foods that might bloat you out, as this can leave you far from your slim-waist goals.
Enjoy a protein-rich diet (think lean protein such as chicken, fish, eggs and tofu) as well as plenty of colourful fruits and vegetables.
Whole grain carbs are also great as they provide fibre for a healthy digestion and provide energy so you can stay active comfortably!
Ready to whittle your waist? Grab a set of dumbbells or weighted items such as tins, heavy water bottles or bags of rice.
You’ll also need a resistance band (a tea towel also makes a good substitute) and a pair of socks or sliders.
1. Resistance Band Wood Chops
Do: Three sets of 12 reps
Attach a long pull-up band (or skipping rope) to a sturdy item on the ground; it could be the bottom of a pole, a table leg or the foot of a bed.
Hold the other end with both hands and step out until the band is no longer slack.
Your left foot should be the nearest to the tied end of the resistance band.
Maintain soft knees as you rotate your torso and pull the band up (with a slight elbow bend) over your right shoulder.
Then lower the band back down to your left hip.
Repeat 12 times then face the other direction and go for another 12 reps.
While doing this, you should feel the sides of your torso firing up – feel free to take a short break if it becomes too difficult.
2. Dumbbell Snatch
Do: Three sets of 16 reps
Stand with your feet shoulder-width apart and holding a dumbbell in your left hand with an overhand grip.
Sit back and drop into a squat; your dumbbell arm should be straight down and the dumbbell should touch the floor.
Keep a flat back and gaze forward as you come back up to standing and power the dumbbell all the way up overheard in one swift movement.
Reverse this movement to return to the start position, then swap hands and go again on the other side. Keep alternating hands.
“This exercise is also great as a full body move helping to tone the arms, shoulders and lower body,” explains Will.
3. Slider Knee Tucks
Do: Three sets of ten reps
If you don’t have sliders, then you can use socks for this on a tiled or wooden floor.
Basically, as long as your feet can glide across the floor, you’re good to go.
Start in a plank position, palms of your hands directly under your shoulders.
Keeping your legs together, slide your knees into your chest, then slide them back into plank position.
If you want to make this harder, slide both knees into the left side of your body, then back out into plank, before sliding them into the right side of the body.
Rest for 30 seconds between your sets.
4. Mountain Climber
Do: Three sets of 20 seconds. Rest for 30 seconds between sets.
In a high plank position, palms of your hands directly under your shoulders, drive your left knee into your right elbow.
Then when the left knee is extended back into the start position, drive the right knee into the left elbow.
“As you get used to this exercise, start to pick up speed, but be sure to keep your body stable and core engaged,” says Will.
5. Dumbbell Russian Twist
Do: Three sets of 20 reps
Holding a dumbbell in both hands in front of your chest, sit upright on the ground and lift both legs off the floor.
Lean your torso back slightly and then rotate the dumbbell to the ground on your left side, then rotate back to the right.
Keep rotating sides, ensuring you keep both legs off the floor the whole time.
Struggling? You could do this without a dumbbell and simply rotate your torso empty handed instead.
Draw your knees in slightly more if you find this exercise hard, however, if you want more of a challenge, extend the legs out further, keeping them off the ground.
Rest for 30 seconds between sets.
SplashYou can get a waist like Ashley Roberts with hard work and targeted moves[/caption]
InstagramFor abs and a waist like Ashley Roberts, follow PT Will Duru’s top tips[/caption] Read More