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Binky Felstead Weight Loss and Core Workouts - She Shares All

From Women's Health

'If you want to maintain [your physical gains long-term], have a little of what you fancy. You can’t always be good,' are Binky Felstead's words to live by.

Over the past few years Binky's shift in mindset and lifestyle hasn't gone unnoticed. A photo documenting her post-natal fitness (and body) journey racked up seventy-five thousand likes on Instagram.

However, the WH cover star and ex-MIC actress is quick to highlight that it's taken time and effort.

"But let's be real for a minute - because it doesn't happen overnight."

A major part of Binky's weight loss was finding her feet with fitness.

"Exercise has played a big part in my postnatal recovery - not just the physical side, but also the mental side, as getting into the gym massively helps me in terms of boosting my energy, managing my anxiety and generally letting off some steam," she said.

With the fascination to Binky's strong, new look (she spoke about how people comment on her photographs because she was "curvier" when on Made In Chelsea), she lets us in on her fitness routine designed by head of fitness at Mummy Tribe, Lulu Adams.

You don't have to be post-natal to reap the benefits.

Heel drop

Targets: Deep core

Do: 12-16 reps, alternating heels

a. Lie on your back and lift your feet off the floor, knees bent at 90° over your hips. Breathe in, directing the breath towards your pelvic floor, and let your torso relax.

b. Exhale and slowly lower your right heel towards the floor, ensuring there is no movement from your lower back or ribs.

Draw your heel up to the starting position, then inhale and repeat with the left heel.

Glute bridge march

Targets: Glutes, pelvic stabilising muscles

Do: 16-20 reps, alternating legs

a. Lie on your back with your knees bent and feet flat on the floor. With your elbows tucked into your sides, bend your arms to raise your fists. Raise your pelvis into a glute bridge position.

b. Lift your right foot off the ground, keeping your knee bent and drawing it towards your chest, then lower it to the floor. Repeat on the left side as if marching.

Side lying hip raise

Do: 12-16 reps each side

Targets: Glutes, shoulders, core

a. Lie on your left side, propped up with your elbow under your shoulder. Your left knee

should be bent 90° and your right leg should be straight, ankle hovering just off the floor.

b. As you exhale, push into your left knee, raising your hips so that your torso is parallel

with the floor. Pause at the top, continuing the exhale as your core muscles stabilise you.

Return to the starting position as you inhale.

Tabletop dumbbell pullover

Targets: Lats, deep core muscles

Do: 10-12 reps

a. Lie on your back, holding a dumbbell in both hands with your arms straight up above

you. Raise your legs and bend your knees 90° so your shins are parallel with the floor.

b. Exhale, activating your core and keeping your lower ribs down, and move the dumbbell

back behind your head. Go as far as you can while keeping your ribs down, then return to the starting position.

Banded kickback

Targets: Glutes, core,quads

Do: 10-12 reps each side

a. Get on all fours and hold the ends of a resistance band in your right hand, looping it

around your right foot.

b. Engage your back by drawing your shoulder blades down and activate your ribs by drawing them in.

Extend your right leg back, leading with your heel and squeezing your glute. Keep your back flat and maintain your balance so you don’t collapse on your right side. It’s a killer.

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