If you want to enhance your Pilates practice or add a fresh, effective twist to your fitness routine, incorporating Weighted Pilates balls is the way to go. These compact, versatile tools are perfect for increasing resistance, boosting core engagement, and promoting overall body strength and stability.

Whether you're a Pilates enthusiast or a beginner exploring fitness with weighted equipment, this routine offers a balanced blend of strength training, core activation, flexibility, and relaxation. Plus, it’s low-impact, making it accessible to all fitness levels and ages.

Why Use Weighted Pilates Balls?

Weighted Pilates balls are small but mighty. They add resistance to traditional Pilates exercises, enhancing their benefits by:

• Engaging deeper muscle fibres
• Improving balance and stability
• Supporting joint mobility
• Boosting calorie burn and metabolism

By integrating these weighted balls into your workout, you’ll notice significant improvements in muscle tone, core strength, and functional fitness, all while enjoying a safe, joint-friendly exercise. Plus they are gorgeous to hold and fit in the palm of your hand, making them easy, comfortable and enjoyable to use.

35-40 Minute Weighted Pilates Ball Workout Routine

This Pilates workout is designed to maximise the benefits of incorporating weighted Pilates balls. Perform each exercise slowly and with control, focusing on form and breathwork.

Warm-Up (5 Minutes)

Prepping your body is essential for preventing injuries and improving performance. Start with these Standing Roll Downs to wake up your spine and core.

Standing Roll Downs with Weighted Ball

Stand tall with feet hip-width apart, holding the weighted ball in both hands.

Inhale as you reach the ball overhead, and exhale as you roll down, vertebra by vertebra, bringing the ball towards the floor.

Inhale at the bottom, and exhale as you roll back up, stacking your spine.

Repeat 6 times to increase mobility and warm up your body.

You could always do these seated as well.

Core Activation (8 Minutes)

Target and strengthen your core muscles with these focused moves.

Ball Roll-Ups

• Lie on your back, legs extended, holding the weighted ball above your head.
• Inhale as you curl up, bringing the ball forward.
• Exhale as you stretch toward your feet, keeping control.
• Reverse the motion slowly and repeat 8 times.

Oblique Twists with Ball

• Sit with knees bent, feet flat, holding the ball at chest level.
• Lean back slightly, twisting your torso to the right to tap the ball beside your hip.
• Return to the center and twist to the left.
• Perform 10 twists per side to strengthen obliques.

Strength and Stability (10 Minutes)

Build strength and balance with these powerful, controlled exercises.

Weighted Bridge

• Lie on your back with knees bent, feet flat, holding the balls on your hips.
• Inhale to press through your feet, lifting your hips into a bridge.
• Exhale to slowly lower back down.
• Perform 10-12 reps to target glutes and hamstrings.

Single-Leg Dead Bug with Ball

• Start on your back with arms holding the ball overhead and legs in a table top position.
• Lower your right leg and left arm simultaneously, keeping your core engaged.
• Return to start and switch sides.
• Perform 8-10 reps per side.

Upper Body Focus (8 Minutes)

Tone and strengthen your upper body with these exercises.

Ball Chest Press

• Lie on your back, knees bent, holding the ball at chest level.
• Inhale as you press the ball up.
• Exhale to slowly lower it back.

Perform 10-12 reps for stronger shoulders and chest.

Tricep Extension with Ball

• Sit or stand, holding the ball overhead.
• Inhale as you bend your elbows to lower the ball behind your head.
• Exhale to straighten arms.
• Perform 10-12 reps for sculpted triceps.

Lower Body Focus (8 Minutes)

Strengthen and tone your legs while improving stability.

Ball Squat Hold

• Stand with feet shoulder-width apart, holding the ball at chest height.
• Lower into a squat, keeping thighs parallel to the floor.
• Hold for 15-30 seconds, engaging your core, then rise back up.
• Repeat 3-5 times.

Lateral Lunge with Ball

• Hold the ball at chest level and step out into a side lunge.
• Lower the ball toward your knee and push off to return to standing.
• Perform 8-10 reps per side.

Cool Down (5 Minutes)

Relax and stretch to improve flexibility and aid recovery.

Seated Forward Fold with Ball

• Sit with your legs extended, holding the ball.
• Lengthen your spine on an inhale, and fold forward on an exhale, reaching the ball toward your feet.
• Hold for 20-30 seconds.

Seated Spine Twist with Ball

• Sit cross-legged or with legs extended, holding the ball at chest level.
• Twist your torso to the right, exhaling, and return to center on an inhale.
• Repeat 5-6 twists per side.

Key Benefits of This Workout

This workout is a game-changer for anyone looking to level up their fitness routine with minimal equipment. Here’s what you can expect:

Improved Muscle Tone and Strength – Sculpt your body with added resistance from the weighted balls.

Enhanced Core Stability – Build a stronger, more functional core.

Increased Balance and Coordination – Improve everyday movements and athletic performance.

Boosted Flexibility – Stretch dynamically for better joint mobility.

Higher Calorie Burn – Elevate your metabolism and manage weight.

Stress Relief – Embrace mindful movement to reduce tension and feel centred.

Looking for more?

For more Weighted Pilates Ball workouts, try this 10 minute upper body sculpt with Lauren Swadling of @barresculptpilates.

Why Save This Routine?

This Weighted Pilates Balls Workout Routine is not only effective but also enjoyable and easy to adapt to any fitness level. Please share it with friends and family to inspire them to prioritise fitness. By saving this guide, you'll always have a go-to workout for days when you want a full-body challenge with minimal equipment.

Embrace the transformative benefits of this workout today—your body and mind will thank you!

Written by Mia Barnes

Pilates is arguably one of the hottest trends in fitness today, thanks to its low-impact exercises and accessibility. Beyond its trendy appeal, it offers a comprehensive workout that delivers impressive results. Explore the world of Pilates — its types, benefits and must-have equipment for a successful home workout.

What Is Pilates?
Pilates is a holistic exercise that integrates breath, movement and strength training. Joseph Pilates introduced it in the early 1900s to treat dancers; injuries. Today, it can be practised by anyone who wants to reap its benefits. It offers a way to improve your core through repeated movements. While doing exercises, you’re encouraged to use breathing techniques.

There are two types of Pilates, both of which target specific body parts that help improve spinal alignment and core muscle strength:

• Mat work: Mat Pilates involves a mixture of standing and floor-based exercises.
• Studio: This type of Pilates uses spring-loaded resistance equipment called a reformer machine to help guide the body while doing the exercises.

• Improved posture: Pilates promotes stretching and strengthening, which help improve your range of motion and posture.
• Decreased back pain: It’s effective at alleviating hip and back pain.
• Stronger bones: Pilates exercises can help reduce osteoporosis-related symptoms, making them safe for older adults.
• Reduced stress: Like any other exercise, Pilates can help reduce stress levels by breath awareness.
• Enhanced sports performance: Pilates muscle strengthening, mobilisation and strengthening movements can help boost specific athletic abilities, including muscle strength and speed.
• Reduced pregnancy-related pains: Pilates may help reduce hip pain and promote positive labour and delivery. If you’re pregnant, ask your doctor if this exercise is safe.
• Better lifestyle decisions: Incorporating this practice into your life inspires you to make health-promoting decisions, such as healthy eating, work-life balance and spiritual growth.

Pilates and Yoga with Jade 

@pilatesandyogawithjade

Can You Start Pilates at Any Age?
It’s possible to start at any age. Research shows that older adults who do Pilates experience improved trunk stability, lower limb strength, sleep quality and emotional well-being. This discipline also provides flexibility, allowing you to mix it with your current favourite workout. You can practice it with yoga or tai chi to reap the maximum benefits. If you want to try a yoga- Pilates fusion routine, attend a class before trying it yourself.

Can You Do Pilates at Home?
Yes, you can try mat-based Pilates at home. It’s a beginner-friendly, accessible workout requiring only instructional videos and a few equipment. Discover the basics for your home setup:

• Pilates mat: Your mat should have enough cushion to support your knees, wrists, hands and spine. Choose a mat made from sustainable materials that provide grip and stability.
• Pilates bars: These items provide added resistance and weight to your arm workouts, helping create a lean look to your arms.
• Pilates ball: A Pilates ball supports exercises that activate deep stabilising muscles while providing additional resistance. Choose a ball with an easy-grip texture to make your exercises more bearable.
• Weighted Pilates balls: Our weighted Pilates balls 3kg pair (1.5kg per ball) area ready to help you achieve your strength x Pilates goals. Adding a light and constant resistance to your slow and controlled workouts.
• Space: Find a space with access to natural light. Play music and light a scented candle to make the room more comfortable.

Reap the Benefits of Pilates
Try Pilates if you’re looking for new ways to stay fit and healthy. Some exercises can help target your concerns regardless of your age. Stay consistent, and you’ll achieve your fitness goals in no time.

Are you looking for the best Pilates equipment? Choose from our eco-friendly, beginner-friendly mats, bars, and balls in our Pilates bundle. Support your Pilates journey while taking care of the planet today.

In the pursuit of a healthier and happier lifestyle, every choice we make matters. Why not make these choices both functional and fashionable? Our ankle wrist weights are designed to blend seamlessly into your home fitness routine. From HIIT to barre, these weights are more than just fitness accessories; they’re tools that can take your health and fitness journey (as well as your yoga, Pilates and sculpt) up to new heights. 

Functional Style That Moves With You 

With a sleek and stylish design, these weights elevate your aesthetics while they intensify your workout. The elasticated velcro bracelets provide a secure fit, ensuring that your focus remains on your exercises and not on readjusting the weights. The velcro strap also enables you to remove and add the triangle weights individually so you can adjust the weight to your own strength level and fitness goals. 

Gone are the days of uncomfortable sandbags. Our weights, in a variety of colours. are engineered with your comfort in mind. The soft silicone ensures a gentle contact with your skin, preventing irritation, even during prolonged use. Say goodbye to distraction and discomfort, these weights are your companions for a seamless and enjoyable workout experience. 

‘The stretch velcro makes these super comfortable to wear and to workout in. The weights are made from a smooth material so cause no rubbing or irritation to the skin. They can be easily taken off to adjust the overall weight.’ Alicia, Barreesthetique. 

What are the Health Benefits of Ankle Wrist Weight Exercises? 

Although seemingly small and unassuming, ankle weights can really add to your strength training routine and create enough resistance for an effective workout. There are numerous benefits of adding ankle wrist weights into your home fitness routine, and working out at home can enhance your ability to maintain consistency and stay on track with your health and fitness goals. 

1. Muscle toning and sculpting: The added resistance from wrist ankle weights intensifies your exercises, helping you to target specific muscle groups more effectively. When using the weights your muscles must work harder, increasing the lean mass of muscle over time. This leads to better muscle definition and toning in your legs and glutes. Maintaining and building muscle is a key area to focus on, particularly as we age.

2. Increased strength: Ankle wrist weight exercises challenge your muscles to work against resistance, which contributes to increased muscle strength and challenges the cardiovascular system. Strengthening your lower body muscles enhances overall functional fitness and reduces the risk of injuries.

3. Calorie burn and weight management: Introducing resistance to your workouts with ankle weights elevates your heart rate and increases the energy expenditure of each exercise. This aids in burning more calories and contributes to weight management.

4. Improved bone health: Weight bearing exercises, such as those involving wrist ankle weights, are beneficial for bone health. These exercises encourage bone density management and reduce the risk of osteoporosis, a key area to focus on particularly as we age and during perimenopause and menopause.

5. Enhanced balance and stability: Engaging your muscles against resistance enhances your proprioception and balance. This is particularly important for stability in daily activities and injury prevention, therefore greatly beneficial for future proofing your health and fitness as you age. Try and incorporate balance exercises into your fitness routine. 

6. Lower body fat: There is a study which shows that participants who wore ankle weights three days a week for at least 20 minutes showed ‘significant improvements’ in their waist circumference, body fat percentage and skeletal muscle percentage (Journal of Taibah University Medical Sciences). 

Ankle Wrist Weight Exercises for Your Wellbeing  

Ankle wrist weights can help improve your wellbeing and everyday health and fitness with two pieces of kit in one! A fantastic way to train the upper and lower body with a small weight that can be easily stored away. Some great exercises to do would include; 

Leg lifts and extensions: Add resistance to leg lifts and extensions to strengthen your lower body muscles, promoting better stability and balance, shown to be important for a longer life! 

Arm raises and punches: Incorporate these weights into your arm exercises to boost your upper body strength, tone your muscles and release some stress! You also do not need grip strength to be able to get your arm workout done which is a benefit for anyone with a hand injury or mobility condition. 

Walking: Strap on these weights for an extra challenge during your walks. You will engage more muscles, burn more calories, and intensify your cardio sessions, but remember to keep good form throughout your activities to prevent injury. Research in the Journal of Applied Physiology has found that adding light weights to a 4-mile-per-hour walk has a similar intensity as running at 5 miles per hour, which is a big win! 

Pilates, yoga, and barre: Elevate your barre workout, yoga flow and Pilates routines by wearing these weights. They will intensify your stretches and poses, helping your build flexibility and muscle endurance. 

Dance workouts: Turn up the fun factor in dance workouts by adding these weights, either around your ankles or wrists, or both! Your moves will become more dynamic, enhancing your coordination and rhythm. 

 You can find lots of guidance, examples, and home workouts to get started on our Instagram (@ampwellbeing) and You Tube channel (@ampwellbeing) or sign up to our emails for exclusive workouts and downloads. 

Your 30-minute Ankle Weight Home Workout Plan 

These exercises are designed to tone and sculpt your legs and glutes, complete each exercise with a rest in between sets for a 30-minute lower body workout.

1. Squats with Leg Lifts 

Stand with your feet hip-width apart with the ankle weights on. Perform a regular squat by bending your knees and lowering your hips. As you return to the standing position, lift your left leg straight to the side, engaging your outer thigh. Repeat on the other side. Aim for 3 sets of 12-15 reps on each leg.

2. Donkey Kicks 

Start on all fours with your wrists aligned under your shoulders and your knees under your hips and the weights strapped around your ankles. Keeping your knee bent, lift your left leg toward the ceiling, focusing on your glutes. Lower the leg back down without touching the floor and then lift it again. Complete the set on one leg before switching to the other. Aim for 3 sets of 15-20 reps on each leg. 

 3. Fire Hydrants with Leg Extension 

Begin in the same all-fours position with the ankle weights on. Lift your left knee out to the side while keeping your foot flexed. From there, extend your left leg straight out behind you, engaging your glutes. Bend your knee and return to the hydrant position. Do a set on one leg before switching to the other. Aim for 3 sets of 12-15 reps on each leg. 

4. Glute Bridge with Leg Lift 

Lie on your back, knees bent and feet flat on the floor. Place the ankle weight just above your ankles. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Keeping your core engaged, lift your left leg off the ground while maintain the bridge position. Lowe the leg and repeat with the other leg. To intensify the move even more, lift your toes off the ground and dig your heels in during the bridge position. 

 5. Standing Glute Kickback 

Stand upright with your feet hip-width apart and the weights strapped around your ankles. Shift your weight onto your right leg and lift your left leg, straight back, engaging your glutes. Lower your leg and repeat on the other side. You can hold onto a stable surface for balance if needed. Aim for 3 sets of 12-15 reps on each leg. 

Your 30-minute Wrist Weight Home Workout Plan 

These exercises are designed to tone and sculpt your arms, shoulders, and upper body. Carry out each exercise for 20 seconds, rest and repeat 3 times, resting in between sets. Complete each exercise and you have added a 30-minute upper body workout into your day.

 1. Shoulders 

Raise your arms with bent elbows to the side, in line with the shoulders in a box position with your upper arms parallel to the floor and your forearms pointing upwards to the sky, palms facing forward. Close your arms together with your palms now facing each other in front of your body. Return the arms to the side and then raise the arms straight up above the head. Return to the start position and repeat. 

2. Reverse fly 

Stand with your feet at shoulder width apart and squat down into a chair position with your arms extended out in front of you, pointing down to the floor, palms facing each other. Squeeze the shoulders and back and raise the arms out of the side, palms facing the floor.

 3. Arm circles  

Hold both arms out straight and move in small circles for 20 seconds, rest and repeat 3 times. Then reverse the circles and start again in the opposite direction!

4. Triceps kickbacks 

Stand with your feet at shoulder width apart and squat down into a chair position with your arms extended out behind you in line with your back. Bend your elbows to 90 degrees and then extend your arms back behind you again, engaging your back and core muscles for stability.

 5. Ballet arms 

Stand with your feet together in a ‘v’ position and arms at your sides. Raise the arms in front of the body to shoulder height, maintaining a soft bend in the elbows with the palms facing your chest and fingertips touching. Keep your shoulders relaxed and the squeeze the shoulder blades together and engage your muscles while extending your arms out to the sides. Pause and draw the arms back in front of the chest until the fingertips touch. Repeat for 20 seconds, rest and repeat 3 times. 

 Remember to maintain proper form and engage the targeted muscles throughout each exercise. Gradually increase the intensity by either adding more reps or sets.  

Our favourite ankle wrist weight FAQs 

Can I use ankle wrist weights in water? 

One of the best features of our ankle wrist weights is their versatility. They are designed to enhance a wide range of exercises, allowing you to tailor your routine to your fitness goals. From strength training to cardio workouts, these weights will add a new dimension to your home fitness programme. Even better, they are water and sweat proof so are easy to keep clean and can be used in the swimming pool to aid rehabilitation and strength work. 

How heavy should I start with the ankle wrist weights? 

The best weight level to choose will vary from person to person depending on strength level, experience, and joint health. Consider your current fitness level, your preferred fitness workouts and your fitness goal when selecting your ankle wrist weights. Remember to start light and gradually increase your resistance as you become stronger, a good guidance is to start with 1-2lb per leg. However different exercises will call for different weights and therefore they will always be of use in your home gym or studio kit. The Amp Wellbeing ankle wrist weights come in 2lb (1lb per weight) and 4lb pairs (2lb per weight) to cover a variety of exercises and workouts, they are also adjustable so you can remove some of the triangle weights to start with a lighter weight in total and then build the weight level back up. 

Are the ankle wrist weights adjustable? 

Yes, as mentioned above the velcro strap enables you to remove and add the triangle weights individually so you can adjust the weight down and back up to match your own strength level and fitness goals or to suit the workout you are doing. 

How do I prevent injury with wrist ankle weights? 

The extra weight will add a level of stress to your joints, which in moderation is beneficial but be mindful of keeping good form and using them in conjunction with other fitness methods for a full fitness solution.  

While injury risk is low when using wrist ankle weights, as a beginner try starting the exercises with just your bodyweight and then incorporating the weights as you get stronger, increasing the weight gradually as you improve fitness and strength in those exercises. If you feel any pain or are recovering from an injury, always check with a professional before starting any routine. 

Remember to roll your shoulders back and down to prevent them from rounding up towards your ears during movements and maintain a slight bend in your elbow when your arms are extended to prevent hyperextension or injury. 

How often should I wear ankle wrist weights? 

We recommend using the ankle wrist weights a few times a week for short periods at a time during your workouts, so you are not overloading the joints on a consistent basis.  

Let us know if you have any other questions! 

Our summary on ankle wrist weights 

Ready to strengthen your arms, legs, and glutes with a budget friendly piece of home gym kit? You will use your ankle wrist weights for your home workouts on repeat and the best thing about them is they are small, portable, and easy to store away. Ankle wrist weights are a brilliant addition to your conditioning routine, buts don’t be fooled, they are a tough addition which will make you work! 

Incorporating ankle wrist weights into your home fitness routine isn’t just about exercises; it’s about embracing a lifestyle that prioritises your health and wellbeing. With regular use, you will notice improvement in your strength, endurance, and overall fitness level. Plus, the added resistance can contribute towards increased calorie burn, helping you achieve your weight management goals. With consistent effort and the exercises recommended, you’ll be well on your way to toning and sculpting your legs and glutes, all while enjoying the comfort and style of your ankle weights, from your own home gym.  

Shop your new home gym ankle wrist weights here.

With your big day approaching, you’re probably experiencing a few jitters and worries as the wedding preparation ramps up. For many of us, part of the anxiety is around wanting to look and feel our absolute best, but with all the stress and busyness surrounding the event, how do we even begin to focus on ourselves?

To make your life a little easier, we’ve put together the ultimate wedding wellness guide. Following these top tips will ensure you are physically, mentally, and emotionally on top form for the big day.

Get stuck in to exercise

Having gone to all the effort of choosing the perfect dress, you don’t want to be feeling uncomfortable wearing it because your body confidence is low. Exercise is the best way to lose those few extra pounds, tone up, and can also help ease any pre-wedding stress, ensuring you feel amazing and look killer.

To get the best results, include a combination of both cardio and strength training in your workout routine. Some great cardio exercises to blast away the calories, helping you slim down and shift weight, are running, cycling, swimming, or even brisk walking. Research has found that high-intensity interval training (HIIT) is a more effective way to lose weight than moderate-intensity exercise and results are noticeable quicker - perfect if you’ve not got long left until the wedding! 

For strength training, you might want to focus on exercises that target your arms, as they are often on display in sleeveless or strapless gowns. Exercises like bicep curls, tricep dips, and push-ups are great for sculpting and defining your arms, while exercises like the plank and shoulder presses can help strengthen your upper body and improve posture, giving you an elegant and poised presence as you walk down the aisle. 

To accompany your arm toning workouts, include AMPs 2kg strength bars which add just the right amount of weight to give you the physique you need. These come in a variety of colours and are super easy and comfortable to hold. If you’re looking for something heavier to take your workouts to the next level, try the 3kg or 4.6 weighted triangle.

Establish a Self-Care Routine

Self-care is essential during wedding planning as it helps you maintain balance and rejuvenates your mind and body so that you feel fresh and radiant on the day. Here are some of the best self-care practices to incorporate into your daily routine.

Meditation

With all the stress surrounding the wedding, setting aside some time to practice meditation or mindfulness is essential for calming your mind. If you spend your days fretting, your physical appearance can also suffer - you don’t want to have bad skin or bags under your eyes at your wedding. Meditation is a great way to bring you back into the present moment and has been proven to have many bountiful benefits for our mental health.

Pamper yourself

Treat yourself to regular home spa treatments such as facials, hair masks, or body scrubs. Not only will these pampering sessions relax your body, but they will also give you that radiant bridal glow.

Practice Gratitude

Keep a gratitude journal and write down things you're grateful for each day. Focusing on the positive aspects of your life will help you maintain a positive mindset throughout the wedding planning process.

Nourish Your Body with Nutritious Foods

A well-balanced and nourishing diet not only fuels your body with everything it needs to function properly, but it also enhances your skin, hair and nail health. By eating the foods with the right vitamins and minerals, you can ensure you look and feel a million dollars. Here are three of the best foods to eat for your hair, skin and nails.

 Fish high in Omega-3

Fish like tuna, salmon and mackerel are rich in omega-3 fatty acids which are powerful antioxidants that help fight cell damage, helping reduce inflammation and redness in the skin. 

They are also a great source of protein, the building block of hair, and biotin, a nutrient that supports the production of one of the most important hair proteins, keratin. Both of these nutrients give your hair strength, bounce and sheen. 

Avocados

Avocados are rich in healthy fats including vitamins A, E and C which are important for healthy skin, hair and nails. These nutrients help moisturise and strengthen hair, support collagen and keratin production to reduce the appearance of fine lines and wrinkles and increase nail toughness, and protect against oxidative cell damage to combat hair loss.

Dark leafy greens

Dark leafy greens like spinach and kale are packed full of amazing nutrients that help strengthen brittle hair, including vitamin A, iron, beta carotene, folate and vitamin C. These all work together to keep the hair and scalp hydrated and support hair growth.

Destress and look after your emotional well-being

Let’s face it, wedding planning can be stressful. But it's important to take care of your emotional well-being and limit stress during this time because stress can have several negative impacts on your physical and mental health. Try some of our tried and tested strategies to manage stress and cultivate emotional balance.

Connect with Loved Ones

Spend quality time with family and friends who provide support and positivity. Share your concerns, seek their advice, or simply enjoy their company. Social connections are essential for emotional well-being and can offer a sense of comfort during stressful times.

Connect with Nature

Spending time in nature is the perfect calming tonic and helps ground you in the moment so your worries can melt away. Take a walk in a park, go for a hike, or simply sit in a garden and soak in the beauty around you. 

 Practice Mind-Body Techniques

Explore relaxation techniques such as deep breathing exercises, gentle yoga, or aromatherapy. These practices will help you find moments of tranquillity, reduce anxiety and ensure you approach your wedding day with a calm and rejuvenated mind.

Summary

Your wedding day is a once-in-a-lifetime experience, so of course you want to look and feel fabulous! By following our top tips in this guide, you'll radiate beauty, confidence, and bliss on your special day. 

Most importantly, don’t forget to exercise as this is key to feeling confident and comfortable in your wedding attire. Incorporate a combination of cardio and strength training exercises into your routine to tone up and achieve your desired physique. Alongside exercise, nourish your body with nutritious foods like fatty fish, avocado and leafy greens as these provide essential nutrients that allow you to shine both inside and out. 

It's completely normal to feel a bit anxious and overwhelmed with all the wedding preparations. By connecting with loved ones, nature and practising mind-body relaxation techniques you can manage stress levels and boost your emotional wellbeing. Establishing a self-care routine that includes meditation, indulgent pamper sessions and gratitude practice can also help you maintain emotional balance and rejuvenates your mind and body. 

Summer is a wonderful time of year to take care of our ourselves, rest and spend time with family and friends. But it can also cause anxiety overdrive; trying to get 'beach body ready' or worrying about wearing summer dresses and shorts. To stop negative self talk restricting our enjoyment of this time of year, lets look at some ways to get your confidence back so you are excited and ready for summer!

Eat to Nourish Your Body

Eating a balanced diet is crucial for maintaining a healthy weight and feeling confident in your body. A healthy diet should be rich in fruits, vegetables, whole grains, lean protein, and healthy fats. These foods provide the nutrients our bodies need to function properly and also ensure we look our best.

For example, protein helps support strong, toned muscles as it provides amino acids that are the building blocks of muscle tissue. Vitamins A and C help with collagen production to maintain skin elasticity and a youthful appearance by keeping wrinkles at bay. And omega-3 fatty acids, found in fatty fish like salmon, can help reduce inflammation in the body and improve skin and hair health.

Processed foods and sugary drinks, on the other hand, can lead to inflammation and bloating - not ideal when we’re about to hit the pool and bare all. A diet high in these types of foods can also increase the risk of weight gain, obesity, type 2 diabetes, and other health problems. So it’s best to try and limit these foods and leave them as a very occasional treat.

Alongside a heathy diet, don’t forget to stay hydrated! This is especially important during hot summer months. When we become dehydrated we are more likely to experience constipation and bloating, as well as fatigue. Not exactly confidence boosting feelings. Aim to drink at least 8-10 glasses of water per day, and consider adding some lemon or cucumber slices for a refreshing twist.

Get Moving

Physical activity is an important part of any healthy lifestyle, whether it's morning yoga practice, a gym session, home workout, or an evening run. But remember, exercise is not all about getting the perfect bikini body. It’s important for long term health and fitness which will in turn help you feel confident in your body and self.

Not only will exercise help you maintain a healthy weight and tone up, but it can also have a positive impact on mental health by reducing stress, anxiety, and depression. This is because exercise releases feel-good endorphins and helps lower stress hormones and inflammation in the body, which is proven to contribute to depression. Studies have also shown that regular exercise can improve sleep quality, boost energy levels, and reduce the risk of chronic diseases like heart disease, diabetes, and cancer.

To achieve a balanced and comprehensive workout that helps to improve overall fitness and health, try to incorporate both cardiovascular exercises such as running, swimming or cycling, with strength training such as lifting weights, squats and push-ups. Cardio can improve heart health, increase endurance, and burn calories. While strength training can help to build muscle, improve bone density, and increase metabolism.

AMP’s hot pink fitness bars are a great summery addition to your home strength workouts, providing that extra bit of resistance to help sculpt and tone your body. If you’re after something a little heavier, why not try the weighted triangle dumbbells instead?

Practice Mindfulness

Summer is a time to relax and enjoy life, but it can also be stressful at times if you’re not feeling body confident. Practicing mindfulness is a great tool for helping manage stress and anxiety and can improve your overall well-being and happiness. To put it simply, mindfulness is a mental state of awareness that involves paying attention to the present moment, acknowledging and accepting one's thoughts, emotions, and sensations without reacting to them or getting caught up in them.

Mindfulness can be practiced through various techniques, such as meditation, breathing exercises, and body scans. Yoga is a great way to incorporate mindfulness into your life as it involves deep controlled breathing patterns, focus on your bodily movements and can help bring you out of your head. Plus, it’s great for toning and body strength, helping you feel good inside and out.

Get Enough Sleep

Getting the recommended 7-9 hours of sleep a night can contribute to better body confidence in a number of ways. Firstly, it helps us feel more refreshed and energised so we can attack our days with vigour and do all the activities that will help us achieve better confidence.

Secondly, a lack of sleep increases levels of stress hormones and anxiety, which can dampen our body confidence. Similarly, sleep is essential for regulating our mood and emotions and helps us feel positive and happy.

Additionally, sleep can also have a direct impact on our physical appearance. Getting enough sleep can help regulate metabolism and appetite, reducing the risk of weight gain. Sleep also supports good skin health because during sleep, the body produces collagen which reduces the appearance of wrinkles and fine lines to promote a healthy, glowing complexion.

Practice Self-Care

Taking care of yourself is essential for feeling confident and comfortable in your own skin as it

helps build a positive relationship with your body. Make time for self-care activities such as taking a relaxing bath, doing a pamper session with face masks and other lotions and potions, or practising a hobby you enjoy.

These activities can help reduce stress, help us feel love for ourselves and improve overall well-being. If you have an event coming up and you’re not feeling confident about your body, make sure to set aside some time to focus on doing the things that help you feel your best.

Summary

With the warm weather and sun shining, summer is a great time to focus on health and wellness. Maintaining a balanced diet, exercising regularly, practising mindfulness, getting enough sleep, and engaging in self-care activities are all essential for feeling comfortable and confident in our own skin.

Remember, our bodies are unique and beautiful in their own way, and these tips are simply to help us feel our best so we can enjoy all the fun summer activities with confidence and happiness. By making small changes and building healthy habits over time, we can achieve our goals and feel our best all year round.

Let us know your tips for body confidence!