National Fitness Week – Work Your Body, UK

February 3, 2009 at 11:00 am Leave a comment

As National Fitness Week gets underway (February 2-8) Fitness First personal trainer and world lightweight kickboxing champion Natalie Bee has put together her top five exercises to help shift those unwanted pounds and get a tighter body before donning your swimwear this summer.

National Fitness Week is masterminded by Fitness First and, during the course of the week, clubs are offering five point health checks – testing people’s blood pressure, resting heart rate, grip strength, peak flow and flexibility – for free.

As a starting point try these exercises – the ideal way to start making a difference to your lifestyle.

“This workout targets every bit of the body which might be on show in your bikini, it will blitz those bingo wings, lengthen the legs, flatten the tummy and perk up your posterior,” commented Natalie. “Exercise can have a massive effect on your body if you maintain a programme – just try these out and see the results.”

1. Posture – Stand tall and look attractive. Perfect posture will give you an instant boob lift, bum lift and make you look taller and full of confidence.

Stand with your back flat against the wall. Push your head, shoulder blades and the backs of your hands against the wall and hold for 20 seconds. Repeat five times with a short rest in between. Do this every day and see the transformation!

2. Arms – This exercise will tone the triceps, better known as the dreaded bingo wings!

Improve tone and definition by doing ‘Triceps dips.’ Sit on a step deck with your back straight and your hands facing inwards, with palms supporting you on the step. Carefully lift your bottom off the step, (supported by your hands) and shift forwards slightly so your back is clear of the step.

Keep your legs outstretched in front of you (or, for beginners, bend the knees) – this is your starting position. Bend the elbows, lowering yourself so that your bottom almost (but not quite) touches the floor, and then bring yourself back up, straightening the elbows. 12 repetitions and 3 sets, three times per week will see you playing bingo with confidence.

3. Legs – Whether bikini or swimsuit, your legs will be on display!

A great way to tone and strengthen is to skip. Find your old skipping rope and get skipping. Fantastic for banishing those thunder thighs and defining your calf muscles. 20 min of skipping 4 days a week will give you a pair of perfect pins – you’ll want to show them off.

4. Stomach – Tummies on show in those bikinis mean you want flatter and tighter abs fast!

Lying on your back with your knees bent and your feet flat, keep your hands by your temples and focus on a spot on the ceiling to prevent neck strain. Lift your upper body towards the ceiling and hold for 2 seconds before lowering to your start position. Keep your back straight throughout. 20 crunches every night is all it takes to keep the “who ate all the pies?” jokes at bay.

5 Bottom – Want a pert posterior?

Start on all fours with hands in line with shoulders. Keeping the pelvis parallel to the ground and pulling your stomach tight, push the sole of one foot up towards the ceiling keeping the knee bent. Take care in ensuring that your back is straight and the pelvis isn’t tilting. The movement is a pulsing motion up to the ceiling and back down. Squeeze the buttocks tight and feel the burn. Repeat with the other side. 20 reps 3 times a week is all it takes to recreate the famous Kylie bum!

Fitness First is the largest privately owned health club group in the world with over 500 Fitness First clubs worldwide reaching over 1.6 million members. In the UK alone there are 170 Fitness First clubs with over 440,000 members.

Fitness First is a member of the Fitness Industry Association (F.I.A), the industry trade body which represents both private and public organisations that are involved in the fitness industry, visit

National Fitness Week

The first National Fitness Week runs from February 2-8 2009 and is designed to promote health and fitness in its widest sense.
Launched by Fitness First and with its own dedicated website, the week has themed days designed to attract as many people as possible to the idea of exercising.

Fitness Industry Association



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