LOSE A STONE AND TAKE 5 INCHES OFF YOUR WAIST IN JUST SIX WEEKS WITH BODYDOCTOR FITNESS REGIME
The Bodydoctor reveals his secrets in a new fitness book. The fitness guru the stars turn to.
When Sophie Dahl decided she wanted to slim down, Bodydoctor David Marshall was the man she turned to. And Kate Moss, Rachel Weisz, Rio Ferdinand and Ant and Dec can all credit the health and fitness guru for their fabulous physiques.
Now David has revealed his secrets in a new book. His regime guarantees to make you lose a STONE and take FIVE INCHES off your waist in just SIX WEEKS.
Prayers
THIS exercise is ideal for strengthening the stomach muscles. Lie on your back then bend your knees, keeping your feet slightly apart. Stretch your arms above your head, with both hands in the prayer position. Pull in your stomach. Bring down your hands between your legs, pulling your body up off your shoulder blades. Breathe out. As you crunch forwards, your hands are pushed forwards between your legs. Breathe in as you move slowly back to the starting position. Repeat 25 times.
X Stretch
TO stretch abdominal and lower back muscles. Lie on back and make shape of a cross. Stretch fingertips and legs. Hold stretch. Inhale deeply. As you exhale, keep left arm straight and twist body over to right side. Keep feet and right arm on floor. Inhale as you stretch left hand away from you, push down from left hand and right heel and stretch the fingertips of right hand. Repeat on other side. Lie on your back in X stretch, inhale and extend right leg over left thigh and push left heel down. Stretch hands and feet away from body. Hold stretch and breathe. Inhale as you return to cross position. Repeat with left leg.
Lunges
STRENGTHENS thighs, buttocks, calves and hamstrings. You need two dumbbells. Stand with feet apart, hold weights so palms face in. Breathe in as you take a large step forward with your right foot, leading with your heel so your left foot comes off the floor behind you. Bend both knees so your left knee does not overshoot the ankle. Breathe out as you push up from the right leg to the starting position. Take a step forward with your left leg and repeat. Repeat 25 times.
Straight Arm Pullover
TO stretch and relax the upper body. You need a Swiss ball and a dumbbell. Rest your shoulder blades and neck on the ball, cradling the dumbbell in the palms of your hands. Extend your arms above your chest. Breathe in as you bring the dumbbell down behind your head. Hold for a second, breathe out and bring your arms back to the starting position. Repeat 25 times.
Chest Press
STRENGTHENS the upper chest, front of shoulders, backs of arms and the gut.You need a Swiss ball and two dumbbells. Rest your shoulder blades and neck on the ball. Breathe in, and raise weights up above the centre of your chest. Lower your arms back to the starting position, breathing out as you do so. Do 25 repetitions, or until you are tired.
Lateral Press
THIS strengthens the shoulders, upper back and backs of arms. You need a Swiss ball and dumbbells. Sit on the ball with a dumbbell in each hand. Bring up the weights until your arms form a right angle. Breathe out as you raise the weights until your arms are level with your shoulders, yet still locked at right angles. Repeat 25 times or until tired.
Extracted from The Bodydoctor (Thorsons, £14.99) out now. For more information visit www.bodydoctor.com. To order the book from The Sun Bookshop for £11.99 plus £2.25 p&p, phone 0870 162 5005. © David Marshall 2004.