Exercises for a flat stomach

OF ALL our body parts, we’re likely to feel our stomachs aren’t up to scratch. One survey found more than 40 per cent of women dislike their tummies.

But there’s plenty you can do to strengthen your abdomen, no matter your age. Try these exercises for beginners three times a week:

BEFORE YOU START

YOU should seek your GP’s guidance before embarking on a new regime.

Proper breathing is important — especially if you’re a little older. Holding your breath can lead to dizziness and changes in blood pressure.

Breathe out as you initiate your movement and breathe in as you release.

LIFTS AND TILTS

FOR pelvic lifts, lie on the floor with your knees bent. Lift your pelvis toward the ceiling, hold for ten seconds, and lower to the ground.

For a pelvic tilt, lie on the ground with your knees bent. Slowly tilt your pelvis up — but curl your lower back into the floor, holding for up to ten seconds. Repeat each exercise 20 times.

CURL-UPS

YOU can do curl-ups instead of endless sit-ups that will only jar your neck.

Lie flat on your back with your knees pointing toward the ceiling. Keeping your hands at your sides, palms against the floor, slowly lift your shoulders. Try to do 15.

HOLLOW YOUR TUM

THIS is a gentle, subtle way to strengthen deep abdominal muscles. Get down on your hands and knees. Take a deep breath, letting your tummy hang down in a relaxed position. Pull your pelvis in toward your waist, hollowing out the tummy. Keep your back straight. Hold the position for ten seconds and release. Repeat ten times.

CHAIR EXERCISES

YOU may feel that getting down on the floor is a bit of a challenge some days. So you can use a supportive chair to do abdominal exercises, which can also help if you have balance issues.

Try the reverse chair crunch. Sit upright in a chair with your feet flat on the floor and your hands in front of your body. Lean back, keeping your abdominal muscles tight, until you feel your weight shift on to your tailbone at the base of your back. Slowly return to an upright position. Do up to 15 repetitions, making sure to stop if you feel fatigue or strain in your lower back.