5 Moves For Your Best Revenge Bod
With Monday comes motivation, especially if you’re recovering from a break-up. Whether it was peaceful, one-sided or traumatic, you’re ready to heal from the inside and out. One of the best ways to get yourself feeling good is diving into a regular fitness routine. Not only will you be crushing calories and releasing oh-so-happy endorphins, you’ll gain a new-found confidence as you slip into that new little black dress with ease.
Get back out into the world and let your sparkle burn brighter than ever. Consider the following 5 fitness moves your secret weapons for your best Revenge Bod.
Kneeling Triceps Extension
Targets: back, shoulders and triceps
Reps: 20-30 each arm
How to: Bend at the hip and support one knee on a bench or chair. Place the palm of your inside arm on the bench to stabilize your position. Hold your weight (5 pounds is recommended) at a 90-degree angle and keep it close to the side of your torso. Extend your arm until it is completely straight behind you and return to starting position.
Step ups
Targets: Glutes, quadriceps and upper hamstrings
Reps: 15-20 each leg
How to: Find a step, chair or bench where your leg is bent at a 90-degree angle when you place your foot down. Place your entire right foot down and press through your right heel as you step up and onto your surface. Bring the left foot up to meet with the right so you are standing with both feet on the bench. Step back down with the right foot, then the left so that both feet are standing on the floor. After 15 reps, repeat with the other leg.
Squats
Targets: Quadriceps, glutes, hamstrings, calves, core
Reps: minimum of 20
How to: Stand tall with feet at hips width apart with your arms by your side. Lower your body by pushing your hips back and bending your knees while pressing into your heels. As you’re lowering into your squat, your arms should float in front of you for balance. Do not let your knees reach over your toes. Keep your chest lifted and lift back up to your standing position.
Hip raise
Targets: Glutes, hamstrings, abs, obliques, middle and lower back
Reps: 3 sets of 10 reps
How to: Lay down with your back resting on an exercise mat. Bend your knees to place your feet on the mat to create an inverted “V” shape and let your arms rest on the floor beside your body. Pressing through your heels, raise your hips in an upward direction until your thighs, hips and buttocks are in a straight line. Pause for a brief moment and lower back down until your hips touch the floor.
Plank
Targets: Abs, obliques, abductor/aductor, glutes, chest, back
Reps: 3 sets, holding for 20-30 seconds
How to: Kneel on an exercise mat and place your palms and forearms on the floor, parallel to your body. Make sure your elbows are aligned with the shoulders, slightly wider than shoulder width apart. Extend your legs behind you, slightly wider than hips width apart, grounding the toes into the floor. Be sure to maintain a straight line position with your body (no drooping!). Remain in the position with your head aligned with your back for 30 seconds, then lower for a rest.
Fitness tip: If palms facing down bothers your wrists, clasp your hands instead.
When it comes to fitness, you don’t have to over-do it. Exercising frequently for shorter periods is still the ideal game plan. Try to squeeze in these exercises paired with a short 15-20 minute burst of cardio before heading out the office. You may discover that you’ll have more energy (and confidence) to seize the day!
