A fitness influencer has shared her ‘lazy girl Pilates pose’ that will help tone your whole body.
Abby, from California, took to her TikTik @abbsfar to demonstrate how to easily build your abs and sculpt your bum at the same time.
In the clip the content creator lay on her back, bending one knee and she lifted her hips off the floor.
She pointed her other foot as she lifted her other leg at a 90-degree angle over her body.
Wearing ankle weights, then Abby lowered her leg so that it hovered a few inches over the ground.
Fitness influencer Abby, from California, has shared her lazy girl Pilates pose that will help tone your whole body
The pilates fanatic repeated the movement a few times in a row to tone her bottom, legs and abs.
Abby, who has more 500 followers, captioned the post: ‘Sculpt your upper body, abs, booty, and legs all in one. Option to add ankle weights to spice it up.’
She wrote on the clip: ‘Lazy girl hack. This one Pilates move will sculpt your upper body, core, booty, and legs all in one.’
The content creator regularly shares content showing off her workout routine and stylish workout gear.
It comes after scientists found that even the laziest, most sweat-resistant among us can transform our health and fitness by doing remarkably little.
From blink-and-miss-it daily bursts of exertion that leave you puffed, to a brisk monthly walk, three-minute cold swims, or simply pottering around the house with the vacuum cleaner, there are many low-effort ways to improve your strength, brain and heart health, balance and longevity. And that means you’ll be left with plenty of time to hit the sofa.
Consultant geriatrician Dr Lucy Pollock, author of The Book About Getting Older, balances on each leg for one minute while brushing her teeth in the morning. So no need for a gym membership or any gym kit.
Dr Pollock says: ‘The evidence base is that exercises that include both a little bit of strength and balance make a lot of difference.’
Abby took to her TikTik @abbsfar to demonstrate how to easily build your abs and sculpt your bum at the same time
Indeed, researchers found that the ability to stand on one leg for ten seconds was linked to survival in middle-aged and older individuals.
Squats preserve muscle mass and strength in quads and hamstrings, but it’s important to have the correct form for maximum benefits.
Dr Pollock says: ‘When you do squats well, you improve core strength by maintaining good posture and keeping your back straight. They’re a very good total body exercise.’
Once again, consistency is key, which is why Dr Pollock adds these to her teeth-brushing-balancing routine to make it a daily habit.
One minute is enough to make a difference because it’s such a powerful exercise, she says.
Celebrity trainer Zana Morris explains: ‘Any form of high-intensity training — which includes squats, in particular full ones, where you go as low as you can — causes a massive disturbance on muscle fibres and oxygen uptake.
‘It increases the heart rate and stimulates production of human growth hormone (HGH), which helps push protein back into our lean tissue. It prompts an increase in metabolism that continues long after the exercise.’ Result!
A cold swim isn’t for everyone, but how about if you only had to stay in for a few minutes to reap the benefits of more efficient fat-burning, lower inflammation and greater insulin sensitivity?
Dr Susanna Soberg, a Danish scientist specialising in metabolism and stress, has persuasive evidence that just 11 minutes of cold-water swimming weekly (in several short bursts) will do the trick.
She explains that she wanted to find out whether, if this is healthy, ‘what is the least exposure we can get away with, because [she] was not a winter swimmer’.
Soberg, the author of Winter Swimming (yes, she’s now a convert), discovered that just a few minutes in chilly water activates the ‘brown fat’ in our body, as its purpose is to burn energy to produce heat to keep us warm.
So how cold must this water be? Even 20c water, she says, is cold enough. (The sea on the Suffolk coast is currently about 7c — I know as I recently swam in it myself. Most heated public swimming pools in the UK, though, are between 26c and 28c.)
Soberg says: ‘What we found is that when you activate the brown fat, it will increase your thermogenesis — your ability to increase heat. This needs to be fuelled with sugar and fat from the bloodstream. In that way it burns calories.
‘If you can activate your healthy brown fat, you can lower your white fat — and you also lower the risk of cardiovascular diseases.’
#lazy #girl #Pilates #pose #sculpts #areas #body #including #abs #legs
