Ladies – Trim Your Tummy!
So you want a nice abdominal profile? Don't worry ladies! Here are some simple and effective techniques that'll help you get that great shape you've always wanted!
To get the most benefit from these great exercises you'll have to understand a bit of physiology first! The abdomen gets it shape, that is, taut or flabby, from a triple-layer of muscles: the rectus abdominis (on the surface), the obliques (in the middle), and the transversis abdominis (innermost).
The abdominal muscles act in concert with the muscles of the pelvic floor. Therefore when you exercise one set of muscles, the other set gets exercised too! Having a baby generally weakens the abdominal muscles as well as the muscles of the pelvic floor. This typically leads to post-delivery flab. Kegel exercises are recommended to control the waistline. However a number of people do not do them properly and so they do not get the expected results.
The lesson in physiology being over, let's get started on these real simple, effective and safe set of four exercises.
Breath Exercise
The object of this exercise is to work the abdominal muscles by simply breathing! That's right! Take a nice comfortably deep breath! But, use abdominal breathing. Meaning, consciously focus on your diaphragm and force it downwards. Do not move your ribcage outwards, or your shoulders upwards. Hold the breath in your lungs for a long moment, then let it out again, normally. When you feel that all the breath is out of your lungs, bear down on your abdominal muscles to push the diaphragm upwards into the lungs, forcing all the residual air out of your lungs. Remember, neither the ribcage nor the shoulders must move! Do this as part of your routine.
Advanced Breath Exercise
This is an extension of your basic Belly Respiration. This exercise is performed lying on the floor. Keep your elbows pointed outwards while you hold the back of your legs. Now draw a breath using the basic Belly Respiration technique, but this time imagine that your belly button has to touch your spine.
Forward Curls
Lie supine. Without any other support, gently put pressure on the abdominal muscles to curl yourself forward, performing what is known as a crunch. Don't try to use the muscles of your head, or neck, or upper body to perform the crunch. You should experience very little or no discomfort. If you're comfortable doing this exercise, then repeat it daily. If you find yourself straining too much, or if your tummy starts bunching up in the middle, then stop! Go back to the first two exercise and build yourself up before attempting this one!
Side Jacks
Lie on your right side. Keep your body straight and stiff from head to foot. Use your right elbow to push your body up off the floor. Your right forearm should be lying on the floor. Make sure that your body is in a straight line, at an angle to the floor. This is a must! Hold the position for ten to fifteen seconds. Now repeat the exercise, lying on your left side.
There's no need to do dozens of sit-ups, these four exercises will get all you ladies into shape. Just remember two things: Don't overdo it! Be regular in exercising! See you soon in those jeans that you thought you'd never be able to fit into again!
