EASY WAYS TO TONE THAT TUMMY

WHO wouldn’t want to whittle a few inches from their waist? Today, our specially tailored fitness plan by Weight Watchers fitness expert Martha Lourey-Bird targets your tummy. While exercising your midsection is vital to give you fabulous abs, it also helps improve posture, stabilise the spine and prevent back pain. Just follow these simple exercises to get a summer-ready tummy…

BEFORE YOU START

IT’S important to warm up. Get your blood pumping with a brisk walk around the block or up and down the stairs. At first, aim for 8-10 repetitions of each exercise, and gradually increase to 12. You could even create a circuit of all 4 exercises by doing them one after another in single sets. Repeat the circuit up to 3 times, and do it 2-4 times a week for best results.

REVERSE CURLS Works lower abs

LIE on your back with your legs raised, knees bent and hands resting on your stomach, below your navel. Lift and lower your bottom, pressing your heels towards the roof.

This is only a small movement from the hips: don’t lift your legs and don’t lift your back off the floor — just slightly raise your bottom a couple of centimetres off the ground to feel your stomach muscles engage.

Breathe out on the way up and in on the way down.

STATIC PLANK Works core muscles

LIE face down, with your forearms and toes on the floor. Lift your chest and thighs off the ground and lower your bottom to keep your back straight. Exhale and imagine you’re trying to bring your belly button to your spine.

Keep breathing and hold this position for at least 30 seconds.

CRUNCHES Works abdominals

IF YOU can, use a stability ball to make this exercise even more effective; otherwise, lie flat on a mat on the floor. Place your feet flat on the floor, shoulder-width apart.

Position your hands behind your head to support the weight, elbows pointing out to the side. Gaze upwards. Engage your core, lift your shoulder blades off the floor and curl up. Do not force your head up.

Keep your chin tucked in. Hold for a few seconds then release back down in a controlled way.

SIDE PLANK Works core and waist muscles

LIE on your side, with your lower leg bent and your top leg straight.

Rest on your forearm. Lift your hips off the ground, making sure your shoulders, hips and knees are in one straight line. Engage your stomach muscles and breathe slowly as you hold the position for up to 1 minute on each side. To make it easier, bend both legs.

To intensify the exercise, straighten both legs.