Revealed
FIRM UP LIKE FERNE
Towie beauty Ferne McCann reveals her simple ’10-in-20′ bodyweight workout that will help you get fitter and stronger
WANT to get fitter, stronger, healthier and feel Fabulous?
You’ve come to the right place.
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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.
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“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.
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"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.”
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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.
1. Plank
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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
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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
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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
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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
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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
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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
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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
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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
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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.
MOST READ IN FABULOUS
10. High knees on spot
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From a standing position, run on the spot as fast as you can, trying to bring your knees up as high as you can each time.
Ferne's healthy hacks
1. Ditch the scales. They don’t tell the full story so there’s no point stressing over the numbers.
2. To really see how well you’re doing, take before and after photos of yourself in the same outfit in the same spot and with the same pose. Then compare them every few weeks so you get super-motivated when you see the difference.
3. Buddy up. I always work better when I’ve got someone to sweat it out with me. Do it with friends, your sister, your partner, your mum, even your kids.
4. Set yourself mini-goals in the diary rather than having one big aim which can feel overwhelming. Each time you complete a mini goal you’ll feel great and it will push you on.
5. Think of it as a lifestyle change rather than a diet. The minute you say diet you’ll want to eat unhealthy foods, but a lifestyle choice is a lot less pressure.
6. Make exercise a habit. It doesn’t take long before the changes you make become a habit, and once it becomes part of your normal day it will become a lot easier to stick to.
Ferne McCann posts Instagram video to praise her 'hoisted up' breasts asking viewers, 'What spaniel's ears?'
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