With a little and often approach you really can make a big
difference. The golden rules to tummy toning sit ups is
to focus your attention on your core muscles so you
don't end up straining your neck, keep breathing and to
gradually build up the number of reps you do.
Bent knees
Sit on the floor with your knees bent, feet flat on the floor
and slightly apart. Put your hands around your knees and gently
lean back, keeping the neck relaxed and back rounded but tummy
tight; hold for 10 seconds.
Don't pull on the knees, let your tummy do the work and don't
forget to keep breathing! Repeat 3 - 5 times. For extra toning, let
go of the knees whilst holding the lean back position.
Legs raised
Lie on your back with your legs straight up together, feet
toward the ceiling. Slowly bend your knees and lower your feet so
that your toes touch the floor near your bottom. Raise your lower
legs back up to straighten your legs again.
Repeat 10 times. As you get stronger, add more repetitions.
Concentrate on keeping your lower back pressed into the floor and
breathe deeply throughout.
Pull in your tummy
Whilst sitting at the table at dinner tonight, work your abs by
pulling your tummy in towards the back of the chair as you breathe
in (try not to lift your shoulders). As you breathe out, pull it in
even further.
Keep repeating for up to 5 minutes or until your tummy feels
tired!
Pelvic floor
One area we all forget to tone is our pelvic floor. You can do
these exercises anywhere, no excuses! Tighten your muscles around
your bottom upward and inward as though you are trying to stop
having a wee!
Keep your tummy and legs relaxed. Hold tight for 5 seconds then
relax. Repeat 3 - 5 times.
Standing turns
Stand upright with your feet apart and knees slightly bent,
concentrating on tightening the abdominal muscles. Hold your hands
together in front of your chest with your elbows bent and facing
out, then twist to look to each side, moving the upper body
only.
Do a controlled twist side to side 10 times. Rest and
repeat.