Get a Gladiator Body

The Gladiators are back and buffer than ever. So put down the pringles and get fighting fit with these tips:

Legs...

These need to be toned and powerful and this can easily be achieved at home in front of the television. Doing squats 10 minutes a day can really change the shape of your legs. Squats are best for a firm bum too. Cross your arms in front of you and hold on to the elbows of the opposite arm. Bend knees slowly and squat down as if you are sitting on a chair. When your thighs are parallel with the ground, stand up straight again. Repeat 10 times, rest for 30 seconds, then do 10 more.

For shapely thighs, lie on your side with your legs bent. Slowly raise your leg up about 3 inches, then slowly lower it back down. Repeat 10 times, then turn over and repeat on the other side. Rest for 30 seconds, then do 10 more on each side.

Arms...

These need to be strong but still feminine, so they are defined but you still look great in an evening dress.

To firm your arms work with weights. Get a set of hand weights or if you do not have any, use a tin of beans in each hand. Hold a pair of weights in front of you, palms facing up. Slowly bring up to shoulder height and lower. Repeat 10 times, rest for 30 seconds, then repeat.
To banish bingo wings, sit on a chair with your hands on the seat beside you. Scoot your bottom forward until your hands take your weight. Slowly lower your bottom about 6 inches and carry your weight with your arms. Push back up and repeat 15 times. Rest for 30 seconds, then do another 15.

For shapely shoulders, stand with your arms by your side holding the weights. Raise both arms slowly out to the side to shoulder height, then lower back down. Repeat 15 times, rest for 30 seconds then repeat.

Killer Abs...

Having a six-pack makes you feel powerful and you look great in crop tops!

As you need to work all the muscles in your stomach to get these results, sit-ups are not enough. So as well as doing 30 crunches a day, you also need to do special toning moves.

For a mini waist, sit on the floor and raise your legs 3 inches in the air crossing your ankles. Lean back slightly. Hold an exercise ball (or if you do not have one use a 2 litre bottle of water) in front of you with arms slightly bent. Twist and touch the ball or bottle on the floor to your right. Repeat on the left. Try to keep it up for 20 seconds, rest for 30 seconds, then repeat for another 20 seconds.

For a flat tummy, lie on your back and keep your legs straight. Raise them 3 inches off the floor, hold for 3 seconds then lower them back down. Repeat 5 times, rest for 30 seconds then repeat another 5 times.

To see these beautiful bodies in action, Gladiators can be seen on Sky One.

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Samantha Friday
Care Tips Info
William Camera