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The Online Slimming Club web site has been developed to offer everything that a
local slimming club can provide and much more, but without the time, expense, the
travel and the embarrassing public weigh in.
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10 Minute Work-out
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This 10 minute work-out will tone up your body and gradually increase your stamina and is perfect for when time is short.
1. Warm Up
Put on a CD that has a steady beat. Start with 20 arm circles (10 forwards and 10 backwards). Follow with 10 deep shoulder shrugs and 10 leg swings with each leg. Next trot on the spot on the balls of your feet with shoulders dropped, back straight, arms out at sides, clenching and unclenching fists for a count of 20.
2. Curl
To relax the body and stretch the back, kneel on the floor and you’re your body over your knees, sitting on your heels, arms flopped by your sides, forehead on the carpet. Count to 15 breathing slowly and deeply.
3. Facial Toning
This exercise tones up the facial muscles underpinning the skin and increases circulation, which promotes cell renewal and the removal of toxic waste to give a glowing complexion. Stand in front of a mirror. Smile, increasing your smile until it becomes a grimace and pull back lips as far as you can. Relax and repeat six times.
4. Pectoral Muscles
Hold a large mug in front of your chest with both arms, as if you are praying, push in hard with heels of your hands 10 times. Then lift your hands (still holding the mug) above your head, keeping your elbows bent and squeeze 10 times. Bring your hands back down to chest level but bring your hands over to the right and squeeze 10 times and then to the left and squeeze 10 times. Keep your shoulder back and use an old thick mug!
5. Lift your Butt!
Sit on the floor, legs out in front, back straight and arms your arms on your thighs. 'Walk' 10 paces forward and then 10 paces back and repeat four times.
6. Trim your Tum.
Sit on the floor and hook your feet under a bed or sofa. Lean back slowly, controlling the descent with your stomach muscles, until your shoulder blades are about 25cm/10" from the floor. Sit up slowly and bend forward smoothly. Repeat this 10 times. Try not to pull with your feet – your stomach muscles should do all the work.
7. For your Waist.
Stand with feet and knees together, arms out straight in front. Hold an umbrella so that your hands are approximately 45cm/18" apart. Twist the umbrella with an alternate push-pull movement. Turn from the waist trying not to move the hips or knees at all, 'leading' the twist from the shoulders. Repeat 20 times.
8. Thigh trimmer
Lie on your side with head/shoulders, hip/feet in a straight line and rest your head in your hand. Bend one leg and place the foot at right-angles to, and in front of, upper leg and hold ankle with hand. Flex the other foot and raise that leg 45cm/18"; lower slowly. Repeat 10 times. Lengthen your back as your stretch the leg; don’t let your hips roll forwards.
9. Calf Curver
Stand 12" from a wall, fingertips resting on it at shoulder height for balance. Keep your feet a hip width. Raise up your body on your toes and lower slowly. Repeat 20 times.
10. Cooldown
Maintaining an even pace, trot up and down one stair, arms working for 1 ˝ minutes (count up to 90). Next sit on same stair, breathing slowly and deeply for one minute, gently clenching and unclenching your toes as if you were trying to pick up a pencil with them, in rhythm with your breathing.
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