Weight Management Advice

Get Active

In the comfort of your own home

A little regular physical activity provides better results than occasional intensive activity. One hour per week can be enough to tone up
On the other hand, take care not to forget the basic rules:

  • Warm up before starting. Stretching exercises are essential to avoid muscle pains and accidents (strains, sprains, etc.)
  • Apply yourself and control each movement. There is no benefit in going too fast.
  • Breathe deeply and regularly.
  • The body dehydrates during sport so drink plenty of water in small quantities.

  • 1° The inevitable warm-up session in ten minutes.

  • Exercise 1

    warm-up your joints by making small circles with your wrists and then your ankles

    Exercise 2

    jump on the spot; extend your arms horizontally and make small circles.

    Exercise 3

    extend the legs and balance on one foot, then the other. At the same time, raise your arms straight up and then bring them down to the horizontal position.

    Exercise 4

    again, jump on the spot then bring your heels up to your buttocks.
    The serious stuff can now begin!

  • 2° How to get concrete abdominals in 20 minutes.

  • Exercise 5

    • Starting position: lay on your back; bring your knees up towards your chest. Position your hands behind your head to avoid pulling on your neck
    • Movement: raise the lower back and the shoulder towards the navel. Breathe in while returning to the starting position without putting your feet on the ground
    • Repeat 2 series of 8 movements and rest for 30 seconds. Then, start another 2 series of 8 movements.

    Exercise 6

    • Starting position: lay on your back, raise your feet towards the ceiling with your legs lightly stretched. Position your hands behind your head
    • Movement: raise the shoulders and head towards the knees and try to touch your ankles with your hands (right side, then left side)
    • Repeat 2 series of 8 movements and rest for 30 seconds. Then, repeat 2 series of 8 and cross the movement (right hand to left ankle, then left hand to right ankle).

    Exercise 7

    • Starting position: lay on your back, bend the knees and position your hands behind your head (to avoid pulling on the neck)
    • Movement: raise the shoulders and the head and try to touch your knees with your elbows, crossing the movement (right elbow to left knee, then left elbow to right knee) ;
    • Repeat 2 series of 8 movements and rest for 30 seconds. Then, repeat 2 series of 8 movements.

  • 3° Trim your thighs and buttocks in 20 minutes..

  • Exercise 8

    • Starting position: lay on your back, position your hands along your body. Bend the knees and separate your feet to the width of your pelvis
    • Movement: lift your pelvis off the floor and clench your buttocks, without bending your back. Breathe out when relaxing to return to the floor.
    • Repeat 2 series of 8 movements and rest for 30 seconds. Then, repeat 2 series of 8 movements with the feet together.

    Exercise 9

    • Starting position: on your knees, the hands placed on the ground
    • Movement: stretch one leg backwards, foot extended (pointed). Be careful to keep your body flat
    • Repeat 2 series of 8 movements, then change legs. Rest for 30 seconds then repeat the whole exercise.

    Exercise 10

    • Starting position: lay on your right side, rest your head on your right arm and bend you right leg. Turn your left foot inwards (toes towards the ground) ;
    • Movement: lift the leg as high as possible without moving the hip, keeping the toes towards the ground
    • Repeat 2 series of 8 movements, then change legs. Rest for 30 seconds then repeat the whole exercise.

  • 4° Gentle stretching for 10 minutes.

  • Exercise 11

    • Standing, raise your heels and stretch your arms towards the ceiling. Stretch to the maximum, as though you are trying to touch the ceiling. Maintain this position for 30 seconds
    • Relax while keeping the legs straight and slowly allow the top of your body to bend towards the floor. The arms fall along the legs. Then swing your arms and your pelvis to the right for 10 seconds, then to the left for another 10 seconds.

    Exercise 12

    • Standing on the straightened left leg, bend your right leg. With your right hand, place your right foot against your left buttock, your 2 thighs held together. Swing forward while keeping the legs straight
    • Hold this position for 30 seconds, then repeat the exercise with the right leg straight and the left leg bent
    • Do not hesitate to lean against a wall to maintain balance during this exercise.

    Exercise 13

    • Seated, straighten the left leg and bend the right leg. Place the right foot against the left buttock and your right knee towards the chest
    • Turn your chest to the right. Hold this position for 30 seconds ;
    • Repeat this exercise for the other side

    Exercise 14

    • Seated, straighten the legs and separate them
    • Straighten the arms forward then try to touch your right toes. Maintain this position for 30 seconds, then gently return to the middle
    • Repeat this exercise on the left.

    The sports session has ended! Now, to rehydrate your body, don’t forget to drink one litre of water over the next hour or two.

Slimming tips and tricks to prolong the benefits of sports session:

  • During the day, try to contract your buttocks for a few seconds several times in a row, either at the office or in your car!
  • To work the buttocks, thighs and calf muscles, go up the stairs on the points of your feet.
  • When you are seated, avoid crossing your legs. That will help you to keep your back straight.

Take extra special care when exercising. Omega Pharma do not take any responsibility for injury or damage caused while taking part in these exercises


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