I came across this really sexy cover of Beyonce after she had her little one and she looks absolutely amazing I am sure you will agree. Here are 5 exercises by her trainer Marco Borges (he also trains Jay-Z and Gwen Stefani) which you can do in the comfort of your own home with no equipment needed!
Jumping Squats: The best way to do this is to stand with your feet slightly wider than your shoulders. Make sure your abs are pulled tight (in-vision your belly button pulled towards your spine) Bend your knees lowering your body until your thighs are in line with the floor (horizontally). From that point jump straight into the air use your arms for momentum. Repeat for one minute until you get the hang of it and then start counting your reps and sets. 3 sets of 15 is a great level to get to.
Reverse Lunges: Find a railing or back of a chair to hold on to in the beginning. Start with your feet positioned in line with your shoulder. Abs pulled tight as above towards your spine. Balance and posture is key in this exercise make sure you control your movements and focus on your muscles that you are busy working. Take one large step back make sure your front leg’s knee doesn’t pass the foot and that it stays at a 90 degree angle. Repeat 3 sets of 15 per leg.
Push-Ups: According to Marco, “The push-up is quite possibly one of the simplest and best body weight movements targeting the muscles of the chest, arms, shoulders and core.” It is not always easy when starting out so if it is easier try holding on to the side of a counter or railing standing up. Alternatively try doing them on your knees. Start small work your way up. Try 3 sets of 10.
This is the way I do them and it works really well not so hard either
Dips: Use a step, bench or couch place your arms behind you palms facing back at a 90 degree angle. Dip your lower body to the ground and push yourself back, don’t rely on your lower body to help lower and raise you — your arms should be doing all the work here.
Dips, make sure your arms are working and not your body. Rather do 6 great ones than 10 average ones you’re only cheating yourself if you cheat doing an exercise.
Side Planks: Marco suggests this move to blast love handles, working the obliques. I believe that only cardio and aerobic exercises blasts love handles but I still think this exercise is amazing for core and those sexy “corset obliques”. Here’s how: rest on your one arm elbow and hand, push off the ground with your other hand pointing to the sky, feet stacked one on top of the other. Slowly drop your hips to the ground while maintaining a locked arm, using only your core. Return to your starting position and repeat.” Start small 10 reps per side
Think “sexy abs sexy abs sexy abs” when the training gets tough! YOU CAN DO IT! 😉