10 Minute Tummy Toning
If, like me, you are not a regular visitor to the gym but want to gently start toning your tummy then try this very simple workout. Simply do as much and as many as you can and at all times keep focused on your core always use your tummy muscles for the exercises and not your back or hips.
As you can see from the pictures you dont need any gym clothes for this, you can even do these toning exercises in your pyjamas! A yoga matt is helpful, especially if you have wooden floors.
You need to feel confident in the exercises you do so always talk to a medical professional for individual advice before starting any kind of fitness programme.
This is a very relaxing way to start and is a lovely stretch. Get in the starting position and then as you roll your legs to your left gently roll your head to the right, looking along and beyond your outstretched arm.
Then bring your legs back up to the start using your tummy muscles, and then over to your left, moving your head over to your right at the same time.
Do 5 each side.
Get in the starting position and then simply use your tummy muscles to crunch, raising your shoulders up from the floor. Dont strain your neck or your back and dont come up off the floor so much that you use your hips. The key is to focus on your abdomen.
Do 2-3 sets of 8.
This is such a great exercise for the tummy. Get in the starting position, making sure that your legs are at right angles and parallel with the floor.
Raise your shoulders up off the ground engaging your tummy muscles and then beat your arms gently up and down. The clue is in the name the aim is to beat your arms 100 times, but start but just doing as many as you can and build up from there.
Criss Cross Crunch
Start in the same position as the Hundreds.
As you crunch bring your right elbow to your left knee and at the same time straighten your right leg without letting it touch the ground.
Now bring your right knee up to meet your left elbow and straighten your left leg.
Keep a continuous motion and go for 2 or 3 sets of 8.
The reverse crunch targets the lower tummy muscles. You dont have to but you can put your hands under your hips to support them and help you use your tummy rather than your hips for this crunch.
Simply get in the starting position and then use your stomach muscles to pull your legs towards you and upwards. Its quite a subtle movement youll know its working if you can feel your tummy tightening.
Do as many as you can and then build up with practice.
When I first tried the plank after a friend told me about it I lasted for approximately 5 seconds! Its such a simple and effective exercise for the tummy. The key is to make sure your bum isnt too high or too low so that you form a straight line with your body and then focus on your tummy muscles to hold you in position. Its also a great stretch for your legs.
Hold the position for a count of 10. To start with thats probably enough and then build up to 3 times, each for a count of 10.
As you come out of position dont just collapse but gently bring your knees to the floor.
Yes, this is a very glamorous pose!
Exhale and then hold your breath as you suck in your stomach and expand your ribcage. Hold for a count of 10 and then relax and breathe in.
Repeat 3 times.
This is a nice exercise for your waist.
Stand with your knees just slightly bent and hold your arms to your side imagining you are holding a beach ball under each arm.
Then gently swing your arms by twisting your waist, bringing your right arm to the front and left arm behind you. And then twist to bring your left arm to the front and right arm behind you.
Do this slowly once and then more quickly twice. Keep in mind all the time that you are holding the imaginary beach balls and try not to twist your hips but keep them steady.
Repeat 10 times.
Thats it. Now have some water or a nice cup of herbal tea