Your tummy-tightening plan
STANDING TORSO ROTATIONS
Stand with feet shoulderwidth apart and clasp your hands behind your head. Tense your ab muscles and hold while you swing to the right. Remain in this position for three seconds before swinging to the left. Keep your movements controlled. Try 8-12 reps.
WINDSCREEN WIPER
Lie down with arms spread out. Keeping legs straight and together, raise them to 90 degrees. Lower your legs to the left, as far as you can, return to the centre, then lower to the right. Try 6-10 reps on each side, do two sets, resting between sets.
WALK-OUTS
This one is trickier and you might need to build up to it. Start in a standing position, feet hip-width apart, then slowly lower into a squat with hands out in front of you until your palms reach the floor. Walk your hands out until your body is outstretched, and lower into a forearm plank. Hold for three to five seconds before coming back on to your palms and walking back on your hands to return to a standing position. Repeat two to three times.
BOAT POSE
Sit down, legs straight out in front of you and hands on the floor at either side. Lean back slightly and raise your legs on the floor so you form a ‘v’ shape with your body Extend your arms forwards so they’re in line with your shoulders. Begin by holding for 10 seconds.
SPIDERMAN PLANK
Go slow with this one and focus on your balance. Start in a high plank position, feet hip-width apart and weight distributed evenly. Bring your left knee as close to your left elbow as you can, return to the start position, and repeat on the left-hand side. Start with 3-5 reps, two sets – or fewer reps if you tire, and gradually increase as you build strength.
LYING KNEE-TUCKS
Lie with your spine in neutral position. Keeping your legs straight, raise them off the floor before bending your knees and tucking them in towards your chest. Slowly lower back down to just above the floor. Try 5-10 reps, two sets, resting between sets.