Fitness expert Hannah Nolan of Why Weight Ireland has teamed up once again with Irish Country Living for a new four-part Fit & Fabulous series.
Hannah set up Why Weight Ireland after shedding almost eight stone – and running her first marathon in just three hours and 33 minutes – so she is just the person to put a spring back in all our steps.
Each week, Hannah will introduce readers to a set of exercises that target each part of your body and can be done in the comfort of your own home, building up to a complete routine by the end of the month.
You can follow the exercises here or log on to www.youtube.com/user/IrishCountryLiving to work out along with Hannah in our Fit & Fabulous video.
So, what are you waiting for?
Discount for Why Weight Ireland
Why Weight Ireland is an award-winning business offering members tailor-made fitness plans, online workout videos, food diaries and more, with a studio in Tinahely, Co Wicklow, for personal training and a range of exercise classes. Hannah Nolan is offering Irish Country Living readers a 15% discount by using the code LIVING15. Visit www.whyweightireland.ie or call 087-2908-700 for further information.
Top tips
Make the workout more intense by adding short jogging sections in between each exercise.Repeat each exercise 20 times and once all of the exercises have been completed, repeat them again (two to three times in total).Remember to BREATHE! Seems so simple, but quite often we hold our breath while concentrating on the exercises, so focus on breathing to ensure a stress-free workout. Breathe out on the exertion and in on the relaxed phase of each exercise.If you don’t have weights, you can use water bottles instead. If you find them too heavy and cannot lift the weights/bottles more than 12 times, then you need to use lighter weights. If you find the 20 repetitions too easy, then you should use heavier weights.For best toning results, your exercise routines should be completed a minimum of two to three times per week.Try to do a variety of different types of exercises for maximum fat burning and toning results. Try to complete both the toning exercises here and some form of cardiovascular exercise (walking, jogging, cycling, swimming etc) and consider adding some short higher-intensity exercises for an all-over health and fitness improvement.Water! Remember to stay hydrated and always ensure you are drinking enough water on a daily basis – especially when exercising more frequently. Basic Crunch
1. Lie on the ground with your knees bent and feet flat on the floor. Hold your arms out straight with your finger tips together and take them behind your head.
2. Move your hands forward while lifting only your head and shoulders off the ground as you tap your knees and return the hands back behind your head and shoulders back to the ground, before repeating the movements.
Side Abs Curl
1. Lie on the ground with your knees bent and feet flat on the floor. Place your right hand behind your head and take your left hand down the side as if trying to touch the heel of your shoe. Return to the start position and repeat the movements.
2. Once finished on one side, switch hands and repeat the same for the other side.
Legs Raised Quick Crunches
1. Lie on the ground with your knees bent and feet flat on the floor. Lift your feet off the floor and cross your legs at the ankles, with your knees slightly bent at an approximate 90 degree angle.
2. With your arms extended upwards, push up and down as if trying to touch the ceiling. Repeat the movements in quick succession.
Lower Tummy Leg Flutters
1. Lie on the ground completely straight with legs fully extended on the floor. Place your hands face down and slide them underneath either side of your hips to help support your lower back.
2. Lift your feet a few inches off the ground and keeping your knees straight, move the legs up and down in small movements.
Bicycle Legs
1. Prop yourself up on your elbows with your palms face down on the floor and underneath your lower back for support. Take one leg out straight and the other is bent.
2. Change the position of the legs in a cycling type motion. For beginners, take the legs a little higher into the air or for a harder version, perform the movements more slowly and extend the leg fully and as close to the floor as possible to engage more of the core muscles.
Fitness expert Hannah Nolan of Why Weight Ireland has teamed up once again with Irish Country Living for a new four-part Fit & Fabulous series.
Hannah set up Why Weight Ireland after shedding almost eight stone – and running her first marathon in just three hours and 33 minutes – so she is just the person to put a spring back in all our steps.
Each week, Hannah will introduce readers to a set of exercises that target each part of your body and can be done in the comfort of your own home, building up to a complete routine by the end of the month.
You can follow the exercises here or log on to www.youtube.com/user/IrishCountryLiving to work out along with Hannah in our Fit & Fabulous video.
So, what are you waiting for?
Discount for Why Weight Ireland
Why Weight Ireland is an award-winning business offering members tailor-made fitness plans, online workout videos, food diaries and more, with a studio in Tinahely, Co Wicklow, for personal training and a range of exercise classes. Hannah Nolan is offering Irish Country Living readers a 15% discount by using the code LIVING15. Visit www.whyweightireland.ie or call 087-2908-700 for further information.
Top tips
Make the workout more intense by adding short jogging sections in between each exercise.Repeat each exercise 20 times and once all of the exercises have been completed, repeat them again (two to three times in total).Remember to BREATHE! Seems so simple, but quite often we hold our breath while concentrating on the exercises, so focus on breathing to ensure a stress-free workout. Breathe out on the exertion and in on the relaxed phase of each exercise.If you don’t have weights, you can use water bottles instead. If you find them too heavy and cannot lift the weights/bottles more than 12 times, then you need to use lighter weights. If you find the 20 repetitions too easy, then you should use heavier weights.For best toning results, your exercise routines should be completed a minimum of two to three times per week.Try to do a variety of different types of exercises for maximum fat burning and toning results. Try to complete both the toning exercises here and some form of cardiovascular exercise (walking, jogging, cycling, swimming etc) and consider adding some short higher-intensity exercises for an all-over health and fitness improvement.Water! Remember to stay hydrated and always ensure you are drinking enough water on a daily basis – especially when exercising more frequently. Basic Crunch
1. Lie on the ground with your knees bent and feet flat on the floor. Hold your arms out straight with your finger tips together and take them behind your head.
2. Move your hands forward while lifting only your head and shoulders off the ground as you tap your knees and return the hands back behind your head and shoulders back to the ground, before repeating the movements.
Side Abs Curl
1. Lie on the ground with your knees bent and feet flat on the floor. Place your right hand behind your head and take your left hand down the side as if trying to touch the heel of your shoe. Return to the start position and repeat the movements.
2. Once finished on one side, switch hands and repeat the same for the other side.
Legs Raised Quick Crunches
1. Lie on the ground with your knees bent and feet flat on the floor. Lift your feet off the floor and cross your legs at the ankles, with your knees slightly bent at an approximate 90 degree angle.
2. With your arms extended upwards, push up and down as if trying to touch the ceiling. Repeat the movements in quick succession.
Lower Tummy Leg Flutters
1. Lie on the ground completely straight with legs fully extended on the floor. Place your hands face down and slide them underneath either side of your hips to help support your lower back.
2. Lift your feet a few inches off the ground and keeping your knees straight, move the legs up and down in small movements.
Bicycle Legs
1. Prop yourself up on your elbows with your palms face down on the floor and underneath your lower back for support. Take one leg out straight and the other is bent.
2. Change the position of the legs in a cycling type motion. For beginners, take the legs a little higher into the air or for a harder version, perform the movements more slowly and extend the leg fully and as close to the floor as possible to engage more of the core muscles.
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