Top tips to tone up after weight loss

September 10, 2013 - Fitness, Health & Nutrition

tone up86810055_resizedBuild your muscle and strengthen your core as you lose weight with our three simple exercises.

‘It’s important to realise that losing weight is only part of the puzzle,’ says Wil Graham, a fitness expert at Future Fit and a former winner of ITV’s ‘The Biggest Loser’. ‘Toning your body is just as important and making sure you maintain what you’ve achieved is paramount.’ Here, Wil offers his simple exercises that have helped him strengthen and tone his core since losing his belly.

Air bike

Screen Shot 2013-09-10 at 11.11.50On your back, place your hands behind your head with bent elbows and your knees pulled slightly towards you. Using your abs, try curling your shoulders up off the floor and pull your right elbow to your left knee until they almost touch. Alternate your knees and elbows continuously for 1 minute. ‘Repeat these 3 times,’ says Wil. ‘This works your upper abs and you can feel the benefits straight away’.

Lying leg raises

Screen Shot 2013-09-10 at 11.11.59Again, flat on your back, with your legs completely straight. Raise your legs by about 90 degrees, then slowly lower them until they’re about an inch from the floor. Wil says: ‘Do 3 sets of 20 reps as slowly and controlled as possible. These help you tone and tighten the skin around your lower abs. Do these whenever you can to reduce the likelihood of excess skin and to increase your chances of a killer six-pack.’

Side bridges

Screen Shot 2013-09-10 at 11.12.04Move onto your side and rest your weight on your elbow and forearm. From this position, raise your mid-section until your torso and legs are straight and slope upwards. ‘Hold this position for as long as you can,’ says Wil. ‘Then repeat 3 times on each side. They will strengthen and tone your obliques, meaning the more you do the smaller and more compact your waist will become!’

‘If you carry out these three simple exercises at least three times a week along with cardio exercise,’ says Wil, ‘you’ll not only start to feel stronger and look more defined, but you’ll also reduce the chances of having sagging skin after losing a significant amount of weight. Good luck and work at it – you deserve a body to be proud of!’

For more information, check out Wil’s website: