Get Fit & Stay Fit For the Holidays! 3 Slick Moves To Keep You In Shape

Posted on Friday, November 30th, 2012 at 4:05 PM

By Oyinkan Bodyworks

In the spirit of the Body For Xmas Challenge, there are 3 simple exercises you should incorporate into your program.

The Static Lunge:  This works the thighs, bum and core

  •  Stand with your right foot forward, left foot back about 3 feet apart.
  •  Hold (medium) weights in each hand and bend left knee to lower the body towards the floor.
  •  You should be able to see the toes of your front leg so make sure to lower straight down rather than forward.
  •  Keep your upper body straight (imagine a cup of water on your head) with your abs held in tight.
  •  Breathe out through your mouth as you push through the front heel and come back to your starting position.
  •  Don’t lock the knees at the top of the movement.
  • Complete 3 sets of 16 reps on each leg.

Side bends with Arm circles : This works your arms, chest, core & oblique.
This move will burn but I want you to stay focused on the image of you wearing a sleeveless t-shirt with lovely toned arms on display ;)

  • Stand with your feet wider than your shoulders,
  • Hold your abs in tight and hold light dumbbells in both hands.
  • Bring your arms up shoulder level but keep the shoulders relaxed.
  • Gently breathe out through your mouth and draw 10 small clockwise circles initiating from and squeezing your shoulders
  • Now, bring your right hand towards your right ankle in 10 small beats.
  • Inhale, come back to start and draw 10 anticlockwise circles,
  • Then bring your left hand towards your left angle for 10 beats.
  • Repeat 10 times on both sides, 3 sets.

The Scissors: This is perfect for the core, thighs, bum and hips.

  • Lie on your back with you head in your hands, upper body off the floor from the ribcage and your legs straight up to the roof.
  • Hold your stomach in gently but firmly.
  • Breathe out through your mouth, squeeze your hips and bum ( imagine you have a ball in between your legs) and bring your right leg towards the floor.
  • Breathe in and bring the leg back up as you bring your left leg towards the floor.
  • Keep your stomach and bum tight throughout.
  • Make your head is resting in your hands comfortably.
  • Complete 3 sets of 30 reps.

Try these moves and leave a comment on how you felt when you were done.
Oyinkansola Talabi has been a fitness enthusiast for over 15 years and she is trained in Weight Management (FIE UK), Pilates ( Stott Pilates UK) and Kick boxing (Ian Fox training UK) and Performance coach ( Human Performance Institute USA). She has worked as a Personal Trainer since 2006 and founder of Bodyworks Personal Fitness Studio in Lekki Phase 1 opened in January 2009. The Studio offers personal training classes, fitness & nutrition consultations, daily group exercise classes and a personal Gym.

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  • 12 Comments on “Get Fit & Stay Fit For the Holidays! 3 Slick Moves To Keep You In Shape”

    • pynk November 30, 2012 at 4:12 PM

      Oyinkan u r tryna kill babes with that first one. Lol.

    • akintayo November 30, 2012 at 8:32 PM

      Nyc move. I’m also a fitness instructor and I know wat it takes to be fit. So keep it up

    • iamfascinating November 30, 2012 at 8:46 PM

      lol, true! well done!

    • Joanna November 30, 2012 at 10:07 PM

      Great! Keep it up! Do your best to spread the culture of fitness!

    • nems November 30, 2012 at 11:33 PM

      Lovely article, I heard that doing sidebends with weights make you look wider from the front. Is this true?

    • Xtsy December 1, 2012 at 7:19 AM

      Pls does any one have personal experience with vibrating plates

    • Anu December 1, 2012 at 6:11 PM

      Y are all d fitness houses on the island naaaa?

    • dee one December 2, 2012 at 12:43 AM

      Abi o…pls who knows a gud fitness centre in d mainland preferably surulere..

      • Excel diva December 7, 2012 at 4:38 PM

        There is this lady who has a small fitness studio called Bethari Studios. It ‘s for women and it’s in Surulere. I think her name is Omaa and she’s Tough. Check Google or Facebook.

    • Africhic December 4, 2012 at 2:32 PM

      there are many on the mainland.

    • Lol December 5, 2012 at 2:09 PM

      Thanks oyin d last one you put up really helped me yo!!!!..would try dis too altho I don’t have the arm circles.

    • Onyinyechi edith December 6, 2012 at 1:42 PM

      Tnx alot