Ditch the muffin top in 6 simple moves - all you need are light dumb-bells, a Swiss ball and an exercise mat
Side plank with dumb-bell. This is a great exercise for toning up the sides of your transverse abdominals (these form the sheath of muscle that covers your waist and stomach muscles like a corset).
■ Lie down on your left side, with your feet resting on top of each other. Then, using your elbow for support, raise your hips and body off the floor and hold.
■ Hold a dumb-bell in your right hand, on the floor in front of your chest, with your arm straight. This is your starting position.
■ Then raise the dumb-bell in front of you until your arm is parallel with the floor. Lower your arm back down.
■ Keep a steady tempo throughout - two seconds up and two seconds down.
■ Make sure you hold the dumb-bell firmly and aim for three sets of 12 repetitions on each side of your body.
Cobra raise on a Swiss ball. This move strengthens your lower back. A strong back is essential for improving your posture and abdominal definition.
■ Lie with your stomach on a Swiss ball and your legs out straight. For support, rest your feet against a wall behind you, toes touching the floor.
■ With your hands behind your ears, gently raise your back, pulling your shoulder blades together and keeping your stomach on the ball throughout.
■ Move back down into the starting position and repeat for 12 repetitions.
■ Do three sets at a controlled tempo and, to progress, move your feet away from the wall, using your core to stabilise you.
Ball twists. These strengthen your core abdominal muscles - a strong core is important for balance and to avoid injury.
■ Using a Swiss ball, lie face up in a bridge position - head and shoulders on the ball, torso straight and your legs bent at the knees at a 90° angle.
■ Hold your arms out in front of you pointing towards the ceiling and clasp your hands together. Pull your bellybutton in towards your spine, then twist your torso and arms to the left and then the right.
■ Aim for three sets of 12 repetitions, keeping your hips raised and your legs still.
Posted: 29/03/2011 at 10:52
Like us on facebook
Follow us on twitter
Other Hearst Magazines UK sites