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Stretching
Conditioning
Back Excercises
Chest Exercises
Ab Exercises
Leg Exercises
Arm Exercises
Shoulder Exercises
Bums and Tums Exercise

If you need advice on fitness and training please drop Vince a mail ... vlambourn@yahoo.com

Our three presenters were taken through their paces by Vince at Planet Fitness.

Each week C.I.G.A.R.E will feature a fitness section. The team will start with the basics and build the perfect training session throughout the series. You will be able to get health, fitness and training tips right here from our experts including Zino - ex Mr. South Africa.

The 3 presenters will also provide you with their own training programs and you will also be able to contact them with any questions re different types of workouts.

In our ningth episode we turn our attention to the fairer sex and offer a workout that'll get those bums and tums in tip top shape for summer.

This all begins with a proper Workout routine...follow this, and in about 4 - 6 weeks, you'll see some significant change!

1. Abdominal Crunch:

Start by lying on your back.
Hold your legs at a 90-degree angle with your lower legs parallel to the floor.
With your hands behind your head, elbows bent, inhale slowly as you raise your shoulder off the floor, forcing your chest muscles toward your legs.
Pull your hips upward, hold for a second, then exhale slowly and roll down to the starting position.
REMEMBER: Refrain from pulling on the back of the neck as you raise your shoulders.
Try and push yourself until you are able to do 3 sets of 30 reps.

2. Bicycle Crunch:

Lay flat on your back as if doing a crunch.
Lift your legs up with the upper leg being parallel to the floor but not resting on it.
Start the exercise just like a normal crunch whereby you lift your upper shoulders off the floor but instead do it in a twisting motion.
Perform a "one shoulder at a time" crunch and in a bicycle fashion, bring the left knee and your right shoulder off the floor towards the centre of your body.
Next repetition, switch your crunch so that your left shoulder and your right knee come closer together.
Repeat the exercise.
Try and push yourself to do 3 sets of 30 (15 on each side).

3. Exercise Ball Lift-Overs:

Lie on your back with the exercise ball between your ankles.
REMEMBER: Keep your legs as straight as you can.
Lift your legs up and over your head, or as high as possible.
If you can touch the ball to the ground then then even better.
Now lower your legs back down to the ground slowly with control.
Repeat the exercise.
Try and push yourself until you are able to do 3 sets of 25 reps.

4. Lunge using Step:

Step forward, lowering the body so that the back leg is bent and almost touching the ground, while keeping the front leg bent at the knee at a 90 degree angle.
REMEMBER: This is exactly like a normal lunge, except you are using a step.
Keeping the body positioned straight, step forward, switching the leg that the weight is placed on.
Continue to this, repeatedly switching legs.
Do 2 sets of 10 lunges each.
REMEMBER: Make sure the tip of the knee does not go past the toe.

5. Step Up:

Stand facing side of bench, step or platform.
Place foot of first leg on bench.
Stand on bench by extending hip and knee of first leg and place foot of second leg on bench.
Step down with second leg by flexing hip and knee of first leg.
Return to original standing position by placing foot of first leg to floor.
Repeat first step with opposite leg alternating first steps between legs.
REMEMBER: Keep torso upright during exercise. Lead knee should point same direction as foot throughout movement.

6. Kick Back:

Get on your hands and knees on a mat on the floor with your back parallel to the ground.
In a controlled motion, thrust one of your feet backwards as though you are kicking like a horse.
Be sure to really flex your butt for a one-count when your leg is fully extended back behind you.
Return to the start position and repeat with the opposite leg.
Try and push yourself to do 3 sets of 20 reps each side.

This concludes the Bum & Tum Exercise routine. Be sure to watch Episode 10, Wednesday the 9th of December at 20h30, on SABC3 to learn how to burn fat like it's nobodies business.