Filly Anan

A few minutes after seeing Dreamgirls, I felt like I was a member of the cast 😂😂 📷:@lizzyjane95 #Dreamgirls #Wannabe #TheShowGotMeGassed #SavoyTheatre #ModelBehaviour (at Dreamgirls West End)

Thinking of a Master Plan 🤔 📷:@lizzyjane95

"Man's not hot" 😂

26. SKIPPING ________ Skipping is one of the best forms of cardio exercises, which contributes to a healthy heart. There are many individuals who lean towards skipping than running. If you look at it, it’s simple, easy and a whole lot of fun, plus you get to burn a lot of calories while you are at it. According to Shakti Kumar Yadav, Head Trainer at Gold's Gym, Delhi, “10 minutes of skipping burns more calories than 45 minutes of running" ________ See next post for more info ________ Please do not perform exercises in the middle of your street. I did it here merely for vlogging purposes and to prove that it can be done literally ANYWHERE! ________ It doesn't cost too much to buy a skipping rope! Get one asap and start burning off those calories  in the comfort of your home/garden...thank me later 😉 ________ As well as helping new mums and gym newbies, I'll also be raising money for the Akwadum Christian Village Orphanage . _________ Please click link in bio to Donate 🙏 _________

26. SKIPPING ________ Skipping is one of the best form of cardio exercises, which contributes to a healthy heart. There are many individuals who lean towards skipping than running. If you look at it, it’s simple, easy and a whole lot of fun, plus you get to burn a lot of calories while you are at it. According to Shakti Kumar Yadav, Head Trainer at Gold's Gym, Delhi, “10 minutes of skipping burns more calories than 45 minutes of running" Tones muscles in the lower and upper body Skipping is a great tool to achieve weight loss Skipping is the most convenient way to ensure that you workout, even if it is for 15 minutes daily, it increases blood circulation in the body, providing nutrients to the skin and flushing out toxins to give you a healthy glow. Skipping stimulates the bone the best in the femoral neck and helps strengthen it. Skipping is best to improve functional movements like footwork, balance and agility. Skipping is a full body workout as you are practically utilising all parts of your body. Your lower body is persistently bouncing, your arms and shoulders are constantly in motion, and your abdominal area is involved too, It also helps in maintaining your body posture, keeping a check on slumped shoulders. It doesn't cost too much to buy a skipping rope! Get one asap and start burning off those calories  in the comfort of your home/garden...thank me later 😉 As well as helping new mums and gym newbies, I'll also be raising money for the Akwadum Christian Village Orphanage . _________ Please click link in bio to Donate 🙏 _________

25. BENT-KNEE LYING TWIST ________ S/ O @weighttrainingguide for allowing me to use their pics ________ Bent-knee lying twist. An auxiliary core exercise that targets your internal and external obliques. Various deep core muscles, such as your psoas major, quadratus lumborum, iliocastalis lumborum, and iliocastalis thoracis, work as synergists. Instructions Lie on your back, either on the floor or on a mat, with your hips and knees flexed at 90-degree angles, so that it looks like you are sitting on a chair. Extend your arms out to the sides for support. Keeping your back in contact with the floor and your hips and knees flexed, slowly lower your legs to one side until you feel a slight stretch in your lower back. Reverse the motion to raise your legs back to the starting position and lower them to the other side. Repeat. Breathe naturally. Keep the movement slow to avoid hurting your back. Keep your hips and knees flexed at 90-degree angles. Tips This exercise is better performed with your calves resting on an exercise ball. The ball will roll to the side and guide your legs down in a smooth arcing motion. To make the exercise more difficult, either straighten your knees or hold something (e.g. an exercise ball) between your legs. To make the exercise easier, tuck your knees in to your body, or keep your feet on the floor. Note Twisting is one of the seven primal movement patterns of your body. Your training program MUST include twisting exercises to strengthen this movement. If it does not, you're not training properly. Download my ebook! It's a *COMPLETE* training system for men and women, including weight training programs, cardio programs, stretches, power and plyometric workouts, bodyweight workouts, a training guide, a cardio guide, a nutrition guide, a weight loss guide, a target muscle guide, and much more! Download at weighttraining.guide/ebook. As well as helping new mums and gym newbies, I'll also be raising money for the Akwadum Christian Village Orphanage . _________ Please click link in bio to Donate 🙏 _________

24. BICYCLE CRUNCH ________ S/ O @weighttrainingguide for allowing me to use their pics ________ Bicycle crunch. Ranked in one study as the best exercise for your abs and the second best for your obliques! (See note.) Targets your rectus abdominis. Your obliques, iliopsoas, tensor fasciae latae, pectineus, sartorius, adductor longus, and adductor brevis act as synergists. Instructions Lie on your back, legs straight, and place your hands behind your head. Press your lower back to the floor. Raise your feet and upper back a little off the floor. Slowly start putting your legs through a cycling motion, raising one knee at a time toward your chest. As your knees rise, touch your right elbow to your left knee, and your left elbow to your right knee. Keep repeating. Breathe naturally. Keep your neck neutral. Straighten each leg before raising it. Your feet should not be circling but instead kicking forward and backward. Note In a classic 2001 study that compared 13 common ab exercises, the bicycle crunch was ranked first! Compared with the standard crunch, the bicycle crunch was found to produce 148% more mean activity in the abs and 190% more mean activity in the obliques! Download my ebook! It's a *COMPLETE* training system for men and women, including weight training programs, cardio programs, stretches, power and plyometric workouts, bodyweight workouts, a training guide, a cardio guide, a nutrition guide, a weight loss guide, a target muscle guide, and much more! Download at weighttraining.guide/ebook. As well as helping new mums and gym newbies, I'll also be raising money for the Akwadum Christian Village Orphanage . _________ Please click link in bio to Donate 🙏 _________

24. BICYCLE CRUNCH ________ 20 x 4 (Last set until failure) ________ Great for abs 👌 Targeting that mummy tummy! See next post for more details ________ Vid📹: @BillicityMedia ________ As well as helping new mums and gym newbies, I'll also be raising money for the Akwadum Christian Village Orphanage . _________ Please click link in bio to Donate 🙏 _________

23. SUPERMAN ________ 12 x 4 ________ See next post for target areas! ________ As well as helping new mums and gym newbies, I'll also be raising money for the Akwadum Christian Village Orphanage . _________ Please click link in bio to Donate 🙏 _________

22.HIGH REVERSE PLANK ________ S/O @weighttrainingguide for allowing me to use their pics ________ High reverse plank. A bodyweight core and lower-body exercise. There is no target muscle. Your gluteus maximus, erector spinae (which run up your spine), hamstrings, rectus abdominis, obliques, posterior deltoid, and lateral deltoid all act to stabilize your body. Since there is no movement, the muscles are exercised isometrically. Instructions Sit on the floor with your legs extended and held together. Place your hands behind you, on the floor. Your fingers can point forward, sideways, backward -- whichever is most comfortable. Raise your hips off the floor until your body is perfecly straight, and hold this position, breathing naturally. Your arms should be vertical. Do not allow your shoulders to hunch or your hips to sag. Tips If your wrists hurt, support your body on your elbows instead of on your hands. However, the exercise will then become the standard or low reverse plank. To make the exercise more difficult, either place a weight on your abdomen or elevate your feet. Note The high reverse plank is an effective isometric bodyweight exercise for strengthening your core and the key muscles of your posterior chain (erector spinae, gluteus maximus, and hamstrings). Most people only perform the front plank. It's a great idea to superset the front plank with the reverse plank. In other words, after performing the front plank, move straight into the reverse plank without resting. This is known as the 2-way plank. 👍 Download my ebook! It's a *COMPLETE* training system for men and women, including weight training programs, cardio programs, stretches, power and plyometric workouts, bodyweight workouts, a training guide, a cardio guide, a nutrition guide, a weight loss guide, a target muscle guide, and much more! Download at weighttraining.guide/ebook. As well as helping new mums and gym newbies, I'll also be raising money for the Akwadum Christian Village Orphanage . _________ Please click link in bio to Donate 🙏 _________

21. LEG EXTENSION CRUNCH USING AN EXERCISE BALL ________ S/O @weighttrainingguide for allowing me to use their pics ________ Leg extension crunch using an exercise ball. A compound core and leg exercise that targets your quadriceps and rectus abdominis. Your internal and external obliques, iliopsoas, tensor fasciae latae, pectineus, sartorius, adductor longus, and adductor brevis act as synergists. Instructions Lie on the floor with your hands behind your head, your knees bent, and your feet clasping an exercise ball. Press your lower back against the floor so that it is supported. Raise the ball off the floor a little. This is the starting position. Simultaneously flex your abdomen and extend your knees so that your upper back is raised off the floor (crunch) and the exercise ball is raised into the air (leg extension). Simultaneously relax your abdomen and flex your knees to lower your upper back and the exercise ball to the starting position. Repeat. Don't let the ball touch the floor. Exhale as you crunch and extend your knees; inhale as you return to the starting position. Keep your lower back pressed against the floor. To ensure that there is resistance on your quads through the leg extension, keep your thighs slanted, not vertical. Tip Make the crunch more difficult by holding a plate behind your head or by extending your arms. Download my ebook! It's a *COMPLETE* training system for men and women, including weight training programs, cardio programs, stretches, power and plyometric workouts, bodyweight workouts, a training guide, a cardio guide, a nutrition guide, a weight loss guide, a target muscle guide, and much more! Download at weighttraining.guide/ebook. As well as helping new mums and gym newbies, I'll also be raising money for the Akwadum Christian Village Orphanage . _________ Please click link in bio to Donate 🙏 _________

22. HIGH REVERSE PLANK ________ 30 Seconds x 4 ________ Targeting the stomach and lower body, see next post for details ________ As well as helping new mums and gym newbies, I'll also be raising money for the Akwadum Christian Village Orphanage . _________ Please click link in bio to Donate 🙏 _________