Thursday, September 6th, 2012

Tone Your Tummy in 10 Minutes

If you want to get a flat belly in the least time possible, no more you need to punish yourself in the gym. You’ve come to the right place, as Guardian Health Chronicle brings to you the best tummy-trimming advice from Nisha Varma, the Reebok certified fitness trainer.

  1.  Stand with your legs slightly wider than shoulder-width apart and your arms down by your sides. Touch your right toe to the floor and twist your body slightly to the left while extending your left arm up. Do at least 10 – 15 reps.
  2. Swing your left arm across your body, keeping your left leg slightly bent and left toe on the ground. Bend your right leg, twist your torso to the right, and reach down until you touch the floor about 4 inches outside your right foot with your left hand. Your gaze should follow your hand throughout the move. Do 20 reps, then switch sides and repeat. (For an extra challenge, hold a 5-pound dumbbell with your left hand as you twist (switch hands when you switch sides).
  3. Lie on a mat with your knees bent and feet on the floor, and hold a 5-pound dumbbell in each hand near your chest, arms bent. Lift your knees until they’re directly above your hips and point your toes toward the ceiling.
  4. Without straining your neck, lift your shoulder blades and twist your torso to the left, extending your right arm to the outside of your left knee. Lower your torso to the mat and the dumbbells to your chest, then repeat, twisting to the right to complete the rep. Do 20 reps.
  5. Lie on your back on a mat with arms and legs extended, forming a T; hold a 5-pound dumbbell in your left hand. Bend and raise left leg until left knee is directly over left hip.
  6. Lift your shoulder blades slightly and pass the dumbbell from your left hand to your right hand under your left leg. Then, holding the weight in your right hand, extend both arms until they’re parallel with your shoulders to complete the rep. Pass the dumbbell 20 times. Return to starting position then switch sides and repeat.
  7.   Lie face-up with knees bent and right heel on a towel. Extend hands by sides, and reach left leg straight up from hip. Pressing down with your right heel, lift your hips and lower back a few inches off the floor.
  8. Inhale, pull in ab muscles, and roll to sitting position, balancing on tailbone. Return to start position. Repeat five to 10 times.
  9. For outer thighs, butt Sit with knees bent to 90 degrees and soles of feet together; move bent right leg behind you. Rock forward, placing hands on either side of left knee and lifting right leg 1–2 inches off floor. Press right heel back then return to bent-knee position, keeping leg lifted. Do 10–15 reps, then switch sides and repeat.
  10. The key to a tighter tummy: strengthening your “deep transverse” ab muscles. To find those, lie on the floor, face up, with your knees bent and your feet flat. Place a pillow under your head and a heavy book on your stomach. Exhale forcefully and draw your belly button toward your spine. If the book drops, you’ve found the right muscles. These moves take just 10 minutes to complete. Start each exercise by pulling your navel to your spine. Then perform one move immediately after another, repeating the entire sequence twice.

That’s it! Keeping up with these exercises and eating healthy will mean you’ll see a flatter stomach in no time. Just set the goal to do the routine of at least 10 minutes for three days a week, and enjoy a sexy toned tummy!

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Category: Fitness
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