I was recently emailed asking about great exercises to shave inches from the waist and belly area. I have put 2 of these in my blog before but no harm in repeating myself, and also have written out a few more. I hope it makes sense the way I have described them. I will try and get visuals to help somehow but hopefully these will do for now.
PLANK AND RAISE
Position yourself in a full push-up position on the floor, arms extended and weight on hands and toes (you can have your legs straight out behind arms or together in the centre for a harder lift). Raise your left arm to the ceiling, turning your body to look up at your hand, then lower it back down to the ground. Do the same on the Right and alternate sides for 12 reps. Do this twice. To make it harder, push down into a push up and as you come up, raise your hand to the ceiling, then down into a push up and raise the other hand. You really will feel it in your obliques and central core. As it gets easier, do 12 reps with one hand and then switch and repeat.
THE WINDMILL
Sitting on your pilates ball, roll your bum forward so the ball is just between your bum and back. Lean backwards till your feel your abs engage (you are almost a V on the ball). Raise both arms into the air above your head and then windmill your left arm backwards, then your right arm, left arm, so you are rotating your arms like a windmill. Do this for a count of 20 and then stop and repeat.
KARATE KICKS
Stand with your legs shoulder width apart. Raise your arms so your fists are infront of your face as if you were going to punch someone. Kick out your left leg at waist level as high as you can and as straight as you can, leaning slightly back if you have to. Without returning your left foot to the floor kick out 12 times and then switch legs. Repeat so you end up doing 2 x 12 reps with each foot. To add in some legs and bum toning squat down before each kick. (squat kick squat kick...etc)
BICYCLE
This is like a sit up but do it slowly for an extended stretch and it targets your obliques (those muffin tops!) Lying on your back bring your left knee to your chest and the right leg our straigh but off the floor. Place your hands behind your head like a sit up and bring right elbow to left knee. Slowly cycle so your left elbow is now at your right knee. Left then right is 1 rep so do 12 of these, rest and repeat. To add in some cardio I skip for 60seconds (double footed skip) then down and do 2 reps of 20 then skip 40secs, cycle for 2 x 20 skip for 30secs, cycle for 2x20.
LEG AND ARM EXTENSION
I really like this one. You need a pilates ball. Lie on your back on the ground and bring your knees up so your shins are 90deg to the ground. Hold a pilates ball between your knees and hands (so if the ball wasn't there your hands would be on your knees) with your head and shoulders on the ground. Extend your left hand behind you and your right leg out in front of you so the ball is now held by your right hand and left knee. Then bring your arm and leg back and forth 12 times then switch arm and leg. I hope that makes sense!
LIFT AND LOWER
Lie on your back, with your hands down by your sides. With your legs together and keeping them straight, raise your legs up off the ground until they are straight up, then slowly slowly lower (this burns!) Then raise your legs slightly to the right to engage your obliques and lower and then slightly to the left and lower. This is 1 rep. I do 3 or 4 reps have a break and then do 3 or 4 more.
This will really give your core a great workout!
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