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GET YOUR FANTASY FIGURE WITH NIKO ALGIERI — FITNESS ADVISOR

Personal trainer Niko Algieri is here to help kick-start your perfect bridal body! These five sets of exercises focus on toning and strengthening up the figure you already have to ensure you look great, feel confident and get that healthy glow before the big day.

1 - SIDE PLANK ON ELBOW:

  • CORE, ARMS, SHOULDERS
  • Make sure you stack the shoulders
  • Maintain the line of the foot, hip and shoulder
  • Eyes looking forward (smile optional)
  • Lift leg to advance

    Do 3 sets of holding for 30s on each side

    ADVANCED STRAIGHT ARM SIDE PLANK: CORE, ARMS, SHOULDER

  • Tougher as it’s a longer lever
  • Shoulder over the top of the arm
  • Lift leg to advance
  • Do 3 sets of holding for 30s on each side

    2 - BASIC SQUAT: QUADS GLUTES, CORE AND FAT BURNING

    Stand with feet shoulder width apart and feet slightly out-turned (this is key for glute activation) Start with arms by your side Send the hips backwards, spread the knees wider than your feet and sit with your hip crease below the knee (also key). Raise the arms to shoulder level. Return to standing and lower the arms
    Do 3 sets of 15 reps with 45s rest

    JUMPING SQUAT: QUADS, GLUTES, CORE AND FAT BURNING

    Same technique as squat but on the way up power out of the squat and jump off the floor. When you land go immediately into the next squat. Do 3 sets of 15 reps with 45s rest.

    3 - GLUTE BRIDGE: QUADS, GLUTES, CORE, HAMSTRINGS

    Lay flat on the floor with arms by your side . Make sure feet are flat and knees are at 90 degrees. Lift and extend through the hips so that the shoulder. hip and knee are in line. Squeeze hard through the glutes and bum. Return to floor. Do 3 sets of 15 reps with 45s rest.

    ADVANCED SINGLE LEG GLUTE BRIDGE: QUADS, GLUTES, CORE, HAMSTRINGS

    Maintain hip extension (lifted). Lift one leg vertically. Lower that same leg level with the grounded leg and lift back up. Do 3 sets of 15 reps with 45s rest.

    4 - V-SIT CRUNCH:

    CORE AND FAT BURNING Straight arms, straight legs, neutral spine. Throw your arms forward. Let the body follow the arms upwards and bring the knees towards your chest, tap ankles and return to start position evenly. Do 3 sets of 15 reps with 45s rest.

    Strength training doesn’t bulk you up ladies, it only makes you lean and sexy! Building muscle is also the very best way you can speed up your metabolism, so you will be burning way more fat than usual throughout the day.

    5 - V-SIT FROG CRUNCH:

    CORE AND FAT BURNING The same movement but with a slight difference. When going up into the v-sit position, keep the heels together and spread the knees. Touch the feet through the knees then return to the ground. Do 3 sets of 15 reps with 45s rest.