A Pilates instructor who boasts a celebrity clientele has revealed how you can tone up by following five quick and easy exercises.
Jane Wake, who has trained the likes of Kimberly Wyatt, actress Helen Flanagan and TV presenters Lorraine Kelly and Nadia Sawalha, has provided her top tips on how you can get achieve a body like a Pussycat Doll.
Speaking exclusively to FEMAIL, the expert has shared her step-by-step guide on how to achieve the perfect lunge, press up, bridge, ‘dumb waiter’ and dart, which help to work everything from legs, buttocks and the deep core.
She recommends starting with one exercise a day, building up to a full workout with all five exercises, three times a week.
Jane Wake, who has trained the likes of Kimberly Wyatt and actress Helen Flanagan, has revealed how you can tone up by following five quick and easy exercises
1. The Perfect Lunge – works legs, thighs, butt and deep core
Start with your feet hip-distance apart. Then, step back with your right leg onto the ball of your foot, but with your right foot behind you and your left foot in front.
Start with your legs straight. Take a breath in and as you breathe out, connect to your core muscles, bending at your knees and hips.
Keep your torso vertical and the weight back into the heel of your left foot and ball of your right.
Lower as far as you feel is comfortable and back up to the start in one breath, squeezing the buttock on your right leg as you lift.
Take another breath and repeat six – 12 times, stopping when you feel fatigued. Repeat on the other leg.
Jane advises you repeat the lunge six- 12 times or until you feel fatigue, and then repeat on the other leg (pictured)
2. The Dumb Waiter – works upper back posture muscles, inner thighs, butt and deep core
From the lunge above, lower into a kneeling position – make sure you have a mat or cushion under your knees.
Place a towel or cushion between your knees, and place your arms into the position shown, squeezing gently between your shoulder blades and keeping your elbows tucked into your ribs.
Take a breath and, as you breathe out, squeeze your buttocks and walk your knees into your cushion or towel, squeezing your inner thigh.
Then take a second breath and connect to your deep core muscles as described above. Relax and repeat four – six times.
The dumb waiter (pictured) works upper back posture muscles, inner thighs, butt and deep core
3. The Pilates Press Up – works arms, chest, back and deep core
From the dumb waiter above, go onto your hands and knees, and keep your knees in line with your hips, and hands in line with your shoulders.
Draw your shoulder blades back and down and bring your body weight forward so that your eyes are looking down at the floor above your fingertips.
Keeping your elbows tucked in, lower towards the floor, bringing your body weight forward so that your nose is above your fingertips.
Before you get back up, engage your deep core, then press back up, keeping your elbows tucked in so that you feel your chest, arms and back muscles working as you push up.
Jane often teaches her clients how to do the Pilates press up as it works arms, chest, back and deep core
4. The Pilates Dart – works butt, back, triceps and deep core
Lie onto the floor, placing your hands down by your side and eyes looking to the floor.
Take a breath, engaging your deep core muscles – you should aim to feel your tummy lifting away from the floor. Lift your head, neck and shoulders away from the floor just 1 cm.
Focus on extending your arms and squeezing the muscles on the back of your arm. Finally, squeeze in your buttocks by bringing your heels together and pulling your legs out from your hips.
Lower and repeat four – six times making sure there is no discomfort in your lower back (stop if there is).
The Pilates dart, which works the butt, back, triceps and deep core, involves laying onto the floor, placing your hands down by your side and eyes looking to the floor (pictured)
5. The Bridge – deep core and butt
Lie on the floor, feet hip-distance apart and take in some slow deep breaths, relaxing your hips and shoulders into the floor (imagine your floor is a soft pillow).
Breathe again, engage your deep core and tuck your pelvis in, pushing the small of your back into the floor and lifting your bottom away.
Squeeze your buttocks and continue to lift up until your hips form a straight line from your knees to your shoulders.
If you feel stress in your lower back or knees, have your hips in a slightly lower position than shown.
Take another breath, re-engaging your deep core, and then squeeze your right and left buttocks, alternating 6 – 12 times. Lower and repeat.
Jane is currently working with INNOVO high-tech shorts, which use electro stimulation technology to treat women who suffer with bladder weakness,
For the bridge, Jane advises you squeeze your buttocks and continue to lift up until your hips form a straight line from your knees to your shoulders (pictured)