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David Cummings – The Sun Ferne McCann is sharing her 10-in-20 workout to help you firm up for summer
After getting in the shape of her life, reality TV star and new mum Ferne McCann is sharing her food and fitness plan with Fabulous readers — so you can look and feel as good as she does this summer.
After her healthy, home-made recipes yesterday, Ferne, 27, is back with the ultimate home workout to get you sweating your way fit.
She says: “I don’t feel the pressure to look good just because I’m in the public eye.
“I have before, but it’s not always there hanging over me.
“I feel really good when I’m in better shape and eating well. I feel more confident and happy in my own skin.
INstagram Ferne has completely changed her body shape with diet and exercise
“My body shape has changed completely. I’m not totally ripped but my thighs have shrunk.
“I’m drinking more water, I’ve cut down on alcohol, I’m doing squats and deadlifts and they’ve just shrunk. I’ve got much more definition now.”
Ferne, who became a first-time mum to daughter Sunday six months ago, says going through pregnancy made her realise the strength of her body.
She adds: “There’s something so amazing about being pregnant.
Instagram Ferne welcomed daughter Sunday just six months ago
“YOU do that, no one else. I’m so proud of it and with that comes body confidence.
“I hope I can instil body confidence into Sunday.
“I’ll tell her to embrace the body she’s been given and that every woman is unique and comes in different shapes and sizes. I want her to be comfortable in her own skin.
This is exactly what I want readers to get out of my plan.
“To feel good after a workout, to enjoy eating healthy, home-cooked food and to get that body confidence back for summer.”
Instagram Ferne wants to instil body confidence into daughter Sunday
Ferne’s 10 in 20 workout
To tone up and get trim with Ferne, complete her bodyweight workout six days a week with one rest day.
This workout features ten moves and takes 20 minutes.
It is designed to be done anywhere and for any level of fitness, so dig out those trainers.
Always perform a short warm-up before working out and consult your doctor if you are unsure about starting a new exercise regime.
How it works: Perform each move for 40 seconds, with a 20-second rest between each. When you get to the end, rest for a full minute and repeat one more time.
David Cummings – The Sun The plank is great for getting a firm, flat stomach
Rest your forearms on the floor so your elbows are below your shoulders and form a straight plank by balancing on your toes.
2. Tricep dips
David Cummings – The Sun The tricep dips will help build upper arm muscle
Position hands shoulder-width apart on the floor behind you with legs bent and feet on the floor.
Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Press down to straighten your elbows, returning to the start position.
3. Squat jumps
David Cummings – The Sun Squat jumps are a great compound exercise
From a standing position, jump into a squat, keeping the back straight and chest up.
Push through your feet and toes to jump high off the ground and land back on your heels in a low squat.
4. Mountain climbers
David Cummings – The Sun Mountain climbers are great for toning the whole body
In a plank position keep a flat back and, one at a time, drive your knees towards your chest as fast as you can.
5. Side plank hip dips
David Cummings – The Sun The side plank hip dip will help sculpt your waistline and shoulders
From a plank position, lift your left foot off the ground and stack it on top of the right.
As you do this, lift your left arm off the floor and reach it up to the sky and twist hips so you are in a straight line on your side.
Slowly lower the hips to the ground then quickly bring them back to the side plank position.
6. Bicycle crunches
David Cummings – The Sun Bicycle crunches work both the upper and lower ab muscles
Lie on your back on the floor and support your head with fingers behind each ear.
Lift both feet off the floor, then rise up and bring your left knee to touch your right elbow.
Switch so the right knee touches the left elbow and the left leg returns to the straight position. Repeat.
7. Walk outs
David Cummings – The Sun Walk outs will help give you a stronger core
Start in a standing position then walk your hands out on the floor in front of you until your body is in a straight line.
Hold for a second, then walk them back to your feet and return to the standing
8. Wide leg squats
David Cummings – The Sun Wide leg squats are great for the glutes
Stand with feet wider than hip-distance apart, toes slightly pointing outwards. Bend knees and push hips back until you are as low as you can go.
Hold at the bottom for a second, then return to standing.
9. Reverse lunges
David Cummings – The Sun Reverse lunges will target your quadriceps and glutes
Start standing. Step back with one leg and bring your heel off the floor to lower knee towards the ground. Push through the front foot to return to start position.
Repeat on other leg.