Pippa Middleton created a 10-week tone up plan with Waitrose to help ease everyone into exercise. Week one saw Kate Middleton’s sister discuss the benefits of walking and how to “power up your walk” in three easy steps to burn more calories. Now, for week two, Pippa suggests setting a fitness plan and outlined four exercises that can be done at home or in the gym, to tone up arm muscles.
She said: “Whatever your goal, be it athletic performance, weight loss, wellbeing or muscle definition, set yourself a realistic plan.
“Losing half a stone or dropping a dress size in 10 weeks is achievable, and having a goal will keep you motivated when the going gets tough and give you a focus point to your exercise.
“Getting fit doesn’t have to mean battling away at the gym each day – your personal goals need to work with you and your lifestyle.”
Pippa continued: “According to exercise guidelines, keeping fit means doing moderate-intense cardio for at least two and a half hours per week.
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Up-down plank – targets the arm, shoulder and core muscles
1. Start in a plank position on your forearms with core engaged.
2. Step each arm into a high plank, weight on your hands.
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3. Reverse the move and repeat 10 times.
Tricep dips – for tricep definition
1. Start in reverse all-fours with feet flat, hands under shoulders, arms extended.
2. Bend your arms to lower yourself, then push through your hands to straighten your arms.
3. Repeat 10 times.
Band curl – works the biceps
1. Using a resistance band, place it on the floor and stand on top of it, feet hip-width apart with a handle in each hand.
2. Keep your elbows close to your body as you curl the band towards your chest, then slowly lower.
3. Do 10 reps.
You can also use dumbbell weights or even tinned cans if you’re at home to perform this exercise.
Source: Daily Express | Diet
