Beyond the Bulge
So you’ve booked your holiday, got the sun cream, decided which beach wear is right for this season, but the one thing you forgot is YOU. That’s right, the year you promised yourself you would tone up and get fit as come and gone again.
But isn’t always the same? Every year we always tell ourselves that when we go on holiday next year things will be different.
As a personal trainer one of the busiest times for me is pre holiday and more so during summer time. So you’ve booked your holiday, got the sun cream, decided which beach wear is right for this season, but the one thing you forgot is YOU. That’s right, the year you promised yourself you would tone up and get fit as come and gone again.
But isn’t always the same? Every year we always tell ourselves that when we go on holiday next year things will be different.
As a personal trainer one of the busiest times for me is pre holiday and more so during summer time.
The same criteria are highlighted by many clients, wanting to loose weight and tone up, to have a little bit more confidence around the pool and to be able to indulge in some local delicacies without feeling guilty.
But help is at hand and as we hit the holiday season, I’ve come up with a two week crash course to help you loose those extra pounds and add a little definition to your stomach.
And you don’t need to go and spend a fortune on gym membership because with a fit ball and some floor space you can do some excellent exercises to tone those important parts and look great this summer.

Image1. Starting at the top the first exercise is the good old press up. There are several ways to do this exercise with varying levels of intensity for whichever level you are at, either the toes or on the knees. A key point is to keep your body weight forward to work on the shoulders, chest, back and the arms. To make this slightly harder try positioning the fitball below the shin bone and, this will make the core do a little bit more work.

Image2. Moving onto the stomach, a simple and massively effective exercise is the plank. Simply hover above the floor with forearms and the toes being the only
points of contact with the floor, keeping the body level. To make this slightly easier you can always drop the knees to the floor and to make the exercise harder try resting the forearms on a fitball, again to switch on those core muscles.

Image3.A problem area with most of my clients has to be the obliques aka, the love handles. An adaptation of the plank should defiantly target these and it’s
called the side plank. Placing the forearm flat on the floor with the elbow beneath the shoulder and forearm at 90 degrees to the body, raise the body off the floor so the side of the foot and forearm are the only points of contact with the floor and promote the hip bone upwards. To make this slightly easier, again, simply turn the leg at 90 degrees from the knee and raise the body up.

Image4. The lower body is simple; we do an exercise called the squat. As though you are taking a seat - heels hip width apart - sink the body towards the ground until the angle on the back of the knee is roughly 90 degrees whilst extending the hands in front of the body parallel with the shoulders. Try to keep the
weight through the heels which will require the abdominals to remain nice and tight. To add that level of intensity try using the fitball by placing it against a wall and resting the lower back against it and trying the squat from this position.

With all these exercises try to do 20 repetitions, twice with a little rest in between the two sets and repeat every other day or if not three times
each week. Some words of advice when you don’t want to exercise focus on your target or goal and just in case you forgot then let me remind you, YOUR
HOLIDAY, enjoy. Any questions regarding anything in this article or if you are interested in personal training, need advice or motivation please don’t hesitate to contact Joe Hepworth at www.peakPT.co.uk or call on 07808 761 292 Fitballs can be purchased from any reputable sports shops and you should
pay no more than £10 for one.