Shape up like a celeb with our top tips from Nicki Waterman

Nicki

To help you to achieve a beach body, we have teamed up with celebrity fitness guru Nicki Waterman and created 10 top tips to keep you on the right track, sharing her fitness secrets to the stars with us.

All of these tips are designed to make the most of your time, as they can be done anywhere! There is no need for a gym membership, and all of the equipment is available in larger Sainsbury’s stores. As an extra bonus, they are also on sale until 29th January!

The great quality exercise gear will see you through the whole of your exercise regime, and using them regularly will make sure that the whole of 2014 is full of fitness and health.

Nicki’s star tips are:

Nicki Waterman’s New Year Fitness Tips

1. Inner Thigh Pulse – Using York Deluxe Fitness Pilates Ring, £29.99 Gym1

Tones and strengthens your stomach and thigh muscles

  • Lie on your back and bend your knees, then put your feet flat on the floor and point them forward
  • Place the Pilates Ring between your legs about an inch above your knees, ensure the padded handles on the sides of the ring are against your thighs
  • Relax your neck and shoulders, then tighten your abs and press your lower back into the floor
  • Press your legs together evenly against the resistance of the ring, then relax again almost immediately
  • Continue squeezing at a quick pace, keeping your abs tight and your upper body relaxed until your inner thighs or adductor muscles are fatigued
  • Work up to 150 pulses

 

2. Donkey Kick – Using York Ankle Weights 2 x 1kg, £17.99 Gym2

Tones and strengthens your legs, bum and thighs

  • Place weights on your ankles
  • Get on your hands and knees, with your hands below your shoulders and hips and knees aligned. Don’t dip or raise your head, ensure your spine is straight
  • Engaging your stomach muscles, lift your left leg up from the floor, bend your knee and point your foot to the ceiling. Hold, then extend the leg further upwards. Keep your upper body stable throughout the movement
  • Return to the start position, then switch to the right leg
  • Aim to do 15 repetitions before swapping sides

 

3. Standing Triceps Extension – Using Body Sculpture 2kg Weight, £12.99 Gym3

Tones and strengthens the back of your arms

  • Place your feet hip-width apart, make sure your spine is neutral and
  • focus forwards
  • Grabbing the weight in your right hand, place your hand behind your
  • back
  • Extend your right elbow until your arm is full extended
  • Return to the starting position and repeat 12 times before swapping sides

 

4. Seated Exercise Band Rows – Using Body Sculpture Power Band Set, £9.99 Gym4

Tones and strengthens your lower-back, mid-back and upper back

  • Sit on the floor and extend your legs out in front of you
  • Place the band around your feet
  • Hold the ends of the band in each hand, ensuring the tension of
  • the band is not slack and place your arms straight out in front of
  • you (this is the start position)
  • Bend your elbows and pull the band towards your chest
  • Return to the start position and repeat 15 times

 

 5. Dumbbell Shoulder Press – Using York Mini Hand Weights, £19.99 Gym5

Tones and strengthens your shoulders, upper back and arms

  • Stand with your feet hip-width apart with your knees slightly bent, your stomach tucked in and your torso straight
  • Hold a weight in each hand with your arms at a 90-degree angle
  • Lift the weights above your head by extending your arms, ensuring not to lock your elbows out
  • Return your arms to a 90-degree angle and repeat 15 times

 

6. Walking – Using Body Sculpture Pedometer £7.99 Gym6

The perfect motivational fitness tool

  • Current thinking suggests 10,000 steps (approx 1 ½ hours) per day are needed for good health
  • Try walking whenever you can – this tool will motivate you as you see the steps clock-up

 

7. Skipping – Using York Skipping Rope £19.99 Gym7

A great cardio workout

  • It’s cheap, it’s fun and it really blasts calories – about the same as running at 7.5 miles an hour
  • Skip for just ten minutes and you will burn over 100 calories

 

 8. At your desk – Using York 65cm Gym Ball, £21.99  Gym8

 Tones and strengthens your abs, lower back and to improves balance

  • Increase your physical activity during the work day simply by sitting on a Gym Ball instead of an ordinary chair at the office
  • Sit with your weight balanced in the middle, hips pointing straight ahead to keep your spine and lower back aligned

 

9. Added Extra – Using Body Sculpture Back Support, £14.99   Gym9

Tones and strengthens your stomach and back muscles

  • Brilliant for wearing when exercising. If stomach muscles slack off, the tightening of the support will remind your to pull them in

 

10. Stay Hydrated – Using Body Sculpture Water Bottle, £3.99  Gym 10

  • Drink iced water
  • Your body burns calories heating up the water to body temperature
  • By drinking 8 glasses a day you could burn around 70 calories

 

All products are available in larger Sainsbury’s stores.

Products are not available online.

 

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