With the festive party season just around the corner, Vicky Kerr, instructor at British Military Fitness (BMF), the UK's undisputed leader in military fitness, has developed the ultimate Little Black Dress workout to help you look and feel amazing in your LBD this year.

Vicky Kerr comments "Everyone knows the festive season is a time of celebrating, which often comes with a little indulging and there is nothing wrong with that. However if you want to make sure you stay on track, I have put together a fast-paced, full-body workout, which is perfect for the "no-time-to-work-out" season. You don't need any equipment for any of these exercises so these can be done anywhere, anytime."

Get yourself ready to fit into that Little Black Dress

Get yourself ready to fit into that Little Black Dress

For a dainty derriere

Jump Lunge

  • Step forward, landing on the heel first.
  • Then lower yourself until the front knee is at 90 degrees to the ground and directly above your front foot.
  • The back knee should continue until it nearly touches the ground.
  • Jump up, bursting into the air, and switch legs in the air so you can complete the exercise landing on the other leg.
  • Complete 10 times on each leg.

Jump Squats

  • Start with your feet shoulder width apart.
  • Place your hands on your temples with your elbows pulled back.
  • Squeeze the shoulder blades together to keep the back upright.
  • Lower your bum down to the floor and then as you stand back up.
  • Jump up into the air, landing in the starting position.
  • Complete 10 -15 times.

Glute Bridge

  • Lie down on your back with your knees bent and your feet flat to the ground.
  • Proceed to raise your hips so your body forms a straight line from your shoulders to your knees.
  • Hold this position for 30 seconds, before lowering your body back to the starting position.

For abs of steel

Bicycle crunch

  • Lie flat on the floor with your lower back pressed to the ground and pull your navel in.
  • Put your hands behind your head and do a crunch, lifting your knee at a 45 degree angle to the opposite elbow.
  • Return to the starting position and repeat on the other side to complete a rep.
  • Repeat 10 times.

Side Plank

  • Lie on your left side with your legs straight then proceed to prop your upper body up on your left elbow and forearm.
  • Raise your hips until your body forms a straight line from your ankles to your shoulders.
  • Hold this position for 30 seconds.
  • Then turn around so that you're lying on your right side and repeat.

For party pins

Tuck Jump

  • Start in the standing position and jump into the air.
  • As you do, bring your knees as high up as you can.
  • Return to starting position and repeat 20 times.

Squats

  • Start with your feet shoulder width apart, place your hands on your temples and elbows pulled back.
  • Squeeze the shoulder blades together to keep the back upright.
  • Lower your bum down to the floor and then return to starting position.
  • Complete 10 times.

Squat Thrusts

  • Start in a press up position with your hands shoulder width apart.
  • In one movement, jump your legs towards your chest, until you are in the tuck position.
  • Jump your legs back out to the starting position.
  • Complete 15 times.

by for www.femalefirst.co.uk

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