10-minute tummy-ton­ing work­out

(You can do it in front of the TV, so no ex­cuses!)

Woman & Home (South Africa) - - In Your Style -

THE PLANK

Lie face down on the floor rest­ing on your fore­arms. Slowly push off the floor, ris­ing up onto your toes, rest­ing on your fore­arms. Make sure that your back re­mains flat, in a straight line from head to heels, and con­tract your ab­dom­i­nals to pre­vent your bot­tom from stick­ing up in the air. Hold for 30 sec­onds, re­lax down and re­peat two to three times.

LY­ING DOU­BLE LEG RAISES

Lie on your side with legs straight, toes pointed. Pull in your stom­ach then lift both legs a few cen­time­tres off the ground and slowly lower down. Try not to bend at the waist. Imag­ine your belly but­ton press­ing into your spine to work deep ab­dom­i­nals. Try 12 on each side.

ROLL-UP

Sit on the floor with legs bent in front of you and feet flat on the floor. Rest hands on the backs of your thighs. Pull your stom­ach in and slowly roll back to­wards the floor, stop­ping af­ter a few cen­time­tres. Hold for 10 sec­onds, keep­ing your tummy pulled in. Re­peat, moving a lit­tle fur­ther to­wards the floor. Keep go­ing un­til a) your feet come off the floor, b) you start to shake, or c) you feel any­thing in your lower back. Re­peat this whole ex­er­cise three times.

STRAIGHT-LEG FLUT­TER KICK

Lie on your back with hands un­der bum and both feet 15cm off ground. Keep­ing legs straight, flut­ter-kick feet for a count of 30. Rest for 30 sec­onds and re­peat.

CRISS-CROSS

Lie on your back with legs bent, arms folded be­hind head. Curl for­ward be­fore ex­tend­ing your left leg out in front of you, then keep­ing el­bows wide, ro­tate torso to­wards the bent right knee, so your left armpit is reach­ing to­wards the knee. Switch sides and ex­tend the right leg, ro­tat­ing your up­per body to­wards the left knee. Do 10 on each side.

Waist-whit­tling ex­er­cises will help stream­line your midriff

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