Become you own personal trainer and tone your abs to
perfection with these easy core workouts
Wouldn’t it be terrific to peel off your kaftan this summer
and feel more confident about your abs than ever before? The good news is, you
can; we’ve got all the moves you need to tone your abs to perfection.
Bloated tummy
Gassy, bloated tummies don’t only look unattractive, they’re
also uncomfortable and a sign that your digestion isn’t happy. ‘Focus on having
your meals at the same time every day, and avoid carbs or fruit after a meal,’
suggests Winhoffer. ‘Eating fruits after a meal causes the food to ferment,
which then causes bloating and gas. Making your meals consistent also allows
your stomach to become accustomed to what it has to break down on a daily
basis.’
Beat the bloat with... crunches
Begin by lying on your back with your knees bent at a 90
degree angle. Think of creating a concave stomach by pulling you belly button
in towards your spine and then curl your truck up, keeping your head and neck
tall and in line with your body. Keep pulling your navel in towards your spine
during the whole movement. ‘You don’t want protruding abs,’ says Winhoffer.
How many? Three sets of 25 reps.
Fat around the belly button
‘Belly fat is often a result of stress,’ says Lee.
‘Cortisol, the hormone released in response to stress, encourages the body to
release sugar into the bloodstream to fuel the “fight or flight” response. If
you use this energy to get away from a physical danger, there’s little chance
of the sugar being stored as fat, but if it’s released repeatedly through
stress, it’ll be stored as fat, especially around your middle.’
Relieve stress and tone up with... the downward dog to plank
sequence
Start on all fours, with your wrists slightly in front of
your shoulders. Separate your knees to hip-width apart and curl your toes
under. Exhale, then lift your knees off the floor, reach your sit bones toward
the ceiling, and straighten your legs in a downward dog position, pushing
through your heels. Hold for five slow breaths. Inhale, then shift your weight
forward into plank, with your core strong. Hold, then exhale and push into a
downward dog. ‘This move is good for strengthening your core and elongating
your hamstrings and back,’ says Lee. ‘It will also have a calming effect,
helping to lower your cortisol levels and boost your circulation.’
How many? Five rounds, holding each pose for around five
breaths each but rest if you need to.
Love handles
If you love wearing jeans, but hate the bulges at your
waistline, cut out sugar, saturated fat and white flour, says Winhoffer. ‘They
metabolise quickly and cause soaring sugar levels, which result in fatigue and
excess sugars being stored as fat. Base your diet on lean proteins such as
chicken and fish, and plenty of vegetables. Chromium picolinate is my favourite
supplement because it ups your metabolism and helps to stabilise blood sugar.
Take 300mg a day.’ (£17; biocare.co.uk)
Target love handles with... a one-legged plank hydrant
Get into the plank with your hands on the floor. Pull one of
your knees close to your chest then, without touching the floor, push your leg
back out and up so it’s behind you at a 45o angle. Hold for two seconds, then
bring the leg back into your chest. ‘This move targets your lower abs, love
handles, inner thighs and bum,’ says Winhoffer.
How many? Two sets of 10 reps on each leg.
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