Body Revamp Circuit (Part II)

The exercise: Hula-Hoop squat lift.
Beach body bit: lifts buttocks and tones hips and thighs.
Body bit pay-off: helps to reduce hunched shoulders.

Stand, feet hipdistance apart, feet parallel, inside a Hula-Hoop, holding it with both hands. Squat down with weight in your heels ? the hoop should be between your knees and feet. As you extend up to a standing position, lift one leg back to touch the back of the Hula-Hoop. Squat down again and lift the other leg. Focus on keeping your arms long and straight as you perform each move.

2. CHEST AND ARMS

The exercise: kneeling triceps kickback.
Beach body bit: tones backs of arms.
Body bit pay-off: streamlines torso.

On all fours, extend one leg straight behind you. Keep abdominals contracted as you maintain neutral spine. Hold a 5lb weight in your opposite hand - or a 1- to 1.5-litre bottle of water - and hold elbow close to side, palm facing to mid-line of body. Keep the elbow fixed as you extend it back in line with the body. Rotate palm towards ceiling as you straighten the arm.

3. LEGS

The exercise: cross-leg butt raise with leg lengthener.
Beach body bits: tightens your butt.
Body bit pay-off: tones inner thighs.

On all fours, elbows under shoulders and knees under hips. Lift one leg, bent knee slightly higher than hips. Contract abdominal muscles to stabilise spine and keep hips level as you lower the knee to the outside of the opposite calf. Lift leg back to start position. Keep leg up and straighten at the knee, stretching the leg across mid-line of body to touch floor. Lift leg back up to start position.

4. TORSO

The exercise: upside-down waist whittlers.
Beach body bit: shapes waist and flattens abdominals
Body bit pay-off: defines upper back

On all fours as below, lift one hand and place on side of head, elbow out to the side. Keep the abdominals contracted to help you balance as you lower the elbow to the opposite hip and return to straight-back position. Focus on drawing the opposite side of your ribcage to the opposite hip.

Recipes for a flat tummy
Get In Shape For Summer! (Part 1)