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FORUM : Sports and Exercise

suggested exercises available on my account

by armi_adecer (Cabanatuan City) Posted on 01/05/2012 11:04 am

In today's coaching session of dr.cohen, he mentioned suggested exercises which are available on my online account. i cannot seem to find it. can anyone help, please? thank you very much!

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Posted by charmaineanne (San Pedro), Community Manager
On 05/22/2014 1:45 pm

@JUANILDAOMBAO: To lose weight and achieve a flat tummy, just follow your Bon Appetit Diet meals consistently and engage in a regular exercise 3-4 times a week. You can check out our Exercises page here:

Posted by JUANILDAOMBAO (San Pedro)
On 05/22/2014 8:24 am

I have no problem with my body except that I want to regain the flat tummy that I had years back before menopause. I guess Exercise number 5 would be the right one for me. The rest of the exercises I have tried all of these, my real problem is how to loss weight and flatten my tummy.

Posted by Jopay (Vallejo)
On 03/27/2014 11:45 am

Write your question or specify the nature of the subject you want to address ...

Posted by _p2785236_Marilyn (Tacloban)
On 04/09/2012 2:26 pm

Thanks Victoria 4 da post...der r some here w/c I mght nt b able 2 do @ 59 hehehe bt I wl try da others. I have big fluffy upper extremity (arms) I really wnt 2 get rid of dem wht exercise ang dapat ung sa stretching of da arms ba yun? anyways, keep me posted. I have big tummy 2 I wl try da suggsted prone position. Thanx nd b my friend Mayen frm Tacloban City.

Posted by attydanamendiola (Paranaque)
On 01/26/2012 3:46 pm

I was just going to ask the same thing. Thank you so much Ms. Victoria Castillo.

Posted by victoriacastillo (Parañaque)
On 01/06/2012 1:48 pm

Exercise 1:
Today we are going to do squats, and exercise which is good for toning your legs and your butt.
*Stand up straight and place a broomstick on your shoulders
*Lower your butt while pushing it out, until your legs are horizontal to the ground
*Do 10 sets of this exercise
*Repeat it 3 times every morning

Exercise 2:

Today we are going to work on getting rid of the flab on your triceps!
*Take a dumbbell or a 500 mili-liter bottle of water
*Lower it by your nape, and then stretch your arm vertically as far as you can
*Do this exercise 10 times, repeating this set 3 consecutive times

Exercise 3:
Got love handles? Let's get rid of them with this easy to do torso exercise!
*Stand up and place a broomstick on the shoulders
*Raise your head straight, and keeping your shoulders straight, try to go from left to right with your waist.
*You can also do this sitting on a chair

Exercise 11 (sorry! I missed this in my post below):
Get your calves in shape! This exercise is fun and easy!
*Standing up, with the back straight, arms at the side, pelvis tipped towards the front to contract abdominals.
*Spread the feet more than the span of your shoulders.
*Turn your feet outward, bend your knees and successively tip your toes then go down.
*Do 5 sets of 10.

Posted by victoriacastillo (Parañaque)
On 01/06/2012 1:47 pm

Exercise 4:
Get strong, sexy legs with this rendition of the downward facing dog
*Lie on your stomach with your toes touching the floor.
*Lift your body and stretch your back so you are in an inverted V position.
*Lift one leg, then stretch the leg as far back as you can for each, 10 times, and 3 sets for each leg.

Exercise 5:
Get that flat tummy you've always wanted with classic crunches!
*Lie on your back, bend your legs and keep your feet on the ground.
*Put your hands on each side of your body
*Slowly lift the upper part of your body contracting your abdominal muscles and finish by putting your hands on your knees
*Slowly go back to your original position without resting your head on the ground.


*Lie on your stomach, and lean on your elbows and toes while contracting your abdominal muscles and hamstrings, so that the body is straight.
*Fists clenched and thumbs pointing up.
*Maintain this position for 30-60 seconds.

Posted by victoriacastillo (Parañaque)
On 01/06/2012 1:46 pm

Exercise 7:
Nice shoulders are always an asset, check out how to get them nice and strong!
*Standing up, with arms at the side, slightly bend the knees.
*Raise the arms on both sides without going beyond shoulder level.
*To increase difficulty, you can use weights, or for starters, you can also use small bottles of water.
*Do 2 sets of 10 exercises, pausing for 30 seconds in between.

Exercise 8:
Rotate your legs for better, stronger thighs!
*Standing up, beside a chair so you can have the back of it as support.
*Raise one leg to the side, and make small circles without touching the ground between repetitions.
*Make 10 circles with each leg, alternating if you would like to have a sense of rotation.
*Keep your body straight

Exercise 9:
Lift your body and tone that butt! Here's how!
*Lie on your back, thighs bent, feet on the ground, and arms at the side.
*Slowly lift your butt, while keeping your shoulders on the ground.
*Do 4 sets of 20, and between each set, hold it up for 10 seconds.

Exercise 10:
If buns and thighs of steel is what you want, here's how to get it!
*Standing, with your back straight, arms at your sides, place one leg in front of the other. Your feet should be 1 meter apart.
*Bend by touching the ground with the back leg, and lift without totally stretching the legs.
*Do 3 sets of 10, and do the same exercise with the other leg.

Posted by victoriacastillo (Parañaque)
On 01/06/2012 1:45 pm

Exercise 12:
Got a muffin top? Get rid of it with reverse crunches!
*Lie on your back, with your arms crossed, legs half-bent vertically, contract your abdomen and lift your pelvis 1 to 2 seconds.
*Do 5 sets of 6.

Exercise 13:
Who doesn't want slender thighs? Get them with this exercise.
*Lie on your side, leaning on one elbow, leg stretched on the ground, the other leg bent, and the foot is posed flat before the opposite knee.
*Raise the leg on the ground as high as possible, keep the contraction for 2 seconds, and resume.
*Do 3 sets of 10.

Exercise 14:
Whether you want biceps like Popeye, or just get a bit toned, here's an easy exercise to get you started.
*Stand up and hold a dumbbell in each hand or a 500ml bottle of water.
*make sure your knees are slightly bent
*Bend the forearm towards the arm.
*Do 3 sets of 10.

Exercise 15:
Don't strain your back. Refrain from getting back pain with this exercise
*Lie on your back, bend the knees with your feet on the ground, then raise them at an angle of 90 degrees for 30 seconds.
*Do this 6 times.

Exercise 16:
Make your legs slim and your thighs toned with the chair position !
*Stand up with your back against a wall
*Bend your legs down to take the position of the chair
*Keep that position for 30 seconds
*Do this 3 times a day

Posted by Illuminati624 (Paranaque)
On 01/06/2012 12:35 pm

I was wondering the same thing. Will wait for your post victoriacastillo! :D

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