Lisa Wong

SLIM + STRONG

Shape (Malaysia) - - FRONT PAGE - By Me­rina Hew Pho­to­graphs by Leon Bin Yee Ex­er­cises by Jes­sica Smith

The Se­cret To Her Youth­ful Looks!

If you feel that you need a break from supine ab­dom­i­nal ex­er­cises (think “the crunch”) or even the some­times dreaded “plank”, it is time to try these five stand­ing ab moves de­signed by Jes­sica Smith, adapted from shape.com that Lisa Wong demon­strates with panache.

Not quite con­vinced that you can ac­tu­ally get a good ab workout stand­ing? Smith ex­plains, “Sculpt­ing your abs while stand­ing of­fers plenty of bonus ben­e­fits— you’ll en­gage more mus­cles at once, im­prove your pos­tural sup­port, and burn more calo­ries than most tra­di­tional floor ex­er­cises. Plus, you don’t need any equip­ment or a lot of space to do these ex­er­cises for lower abs, up­per abs, obliques, and ev­ery other an­gle.”

Try these at home, in your ho­tel room, or at the gym to chisel your core without hav­ing to lie on any floors that may well be less than clean!

1. STAND­ING BI­CY­CLE Reps: 20 per side

Stand with feet to­gether, knees slightly bent, hands be­hind head, and left heel lifted (A). Brace abs in tight and lift right knee up as left shoul­der ro­tates to­wards knee (try to touch) (B). Lower to start­ing po­si­tion. Com­plete the rec­om­mended num­ber of reps, and re­peat on op­po­site side.

2. EX­TENDED TOE-TAPS Reps: 10 per side

Stand on left leg, ex­tend­ing right leg low be­hind hip. Ex­tend left arm straight over­head, palm fac­ing for­ward (A). Slightly ex­tend spine and lift chest, the scoop abs into spine and sweep right leg for­ward, reach­ing left hand to toes (B). Re­turn to start­ing po­si­tion. Com­plete the rec­om­mended num­ber of reps, and re­peat on op­po­site side.

3. LEAN­ING LIFT CRUNCH Reps: 20 per side

Stand with feet to­gether, knees slightly bent, arms ex­tended over­head, palms pressed to­gether. Lean torso to the right, stretch­ing through left side (A). Next, brace abs in and slowly lean to the left as left leg ex­tends out to the side, lift­ing leg (B). Com­plete the rec­om­mended num­ber of reps, and re­peat on op­po­site side.

4. RO­TAT­ING DEAD­LIFT Reps: 15 per side

Be­gin in a split stance with left foot for­ward, knees slightly bent, hands be­hind head. En­gage abs and hinge for­ward from hips, keep­ing spine nat­u­rally straight, un­til chest is al­most par­al­lel to floor (A). As body re­turns up­right (main­tain­ing flat back), ro­tate torso to the left, look­ing back over left shoul­der (B). Com­plete the rec­om­mended num­ber of reps, and re­peat on op­po­site side.

5. STEP­PING CHOP Reps: 20 per side

Stand with feet to­gether, knees bent, hands clasped, and arms ex­tended over­head. Lean torso to the left. Take a wide step out to the side with right leg as arms chop down to right hip (A). Bring right foot back to left and swing arms over­head to the leftt. Com­plete the rec­om­mended num­ber of reps, and re­peat on op­po­site side (B).

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MOV E S

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