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

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.

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

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