Belly Fat -Tone Those Abs

Losing body fat by diet and aerobic exercise is effective but the places we lose it from first is largely determined by genes. This is why toning is so important. Toning is site specific. Strengthening the abdominal muscles will help you hold your

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tummy in and make you look slimmer. Combining diet, aerobic exercises and toning exercises will help you achieve will not only make you look better but more important, feel better.

Check out the following abdominal exercises:

I have found this exercise really affective over the years because it works on all the abdominal muscles from the stomach right down to the pelvic region. Be warned, it's not for the feint hearted. You will need a watch that shows the seconds.

1. Lie flat on the floor or a hard surface, feet together with toes pointed.

2. Raise both legs together till you feel your heels are roughly 7 inches (18cm) off the floor - hold for 5 seconds

3. From position 2 raise legs a further 7inches (18cm) so that the heels are roughly 14inches (36cm) off the floor – hold for 5 seconds

4. From position 3 raise the legs so that they are at right angles to the torso – hold for 5 seconds (this will give some relief so best not to omit this stage)

5. Use the same stages as 2 and 3 above (omit stage 1) lowering the legs to 14 inches then 7inches holding for 5 seconds at each position.

6. Hold the left leg 7 inches from the floor whilst raising the right leg to 14 inches – hold for 5 seconds.

7. Hold the left leg at 7 inches from the floor and raise the right leg to right angles to the torso – hold for 5 seconds.

8. Use the same stages as 6 and 7 above to lower the right leg to 14 inches then 7 inches from the floor holding for 5 seconds at each position ( at this stage both legs should be 7 inches from the floor)

9. Repeat stages 6, 7 and 8 this time raising then lowering the left leg whilst keeping the right leg at 7 inches from the floor.

10. Both legs should now be 7 inches from the floor, hold this position for 20 seconds before returning both legs to the floor.

This exercise is particularly strenuous so don’t be put off if you cant hold positions for the time suggested above.Aim for tolerable discomfort. For each different position you will feel different muscles being worked on so try not to miss any stages out, if you find it too exhausting reduce the length of the holds instead.

Great for the abdominals but follow my simple guide to avoid putting pressure on the lower back.

1. Sitting on the floor with knees bent hook your toes (soles down) under a secure fixture such as a wall rail, ideally no more than 3inches high because you’ll need to keep your bum and heels firmly on the floor.

2. Clasp hands behind the back of the head and lean back keeping the back straight, until you can feel the abdominal muscles working, hold for 10 seconds then using the toes as a lever (this will put any pressure on the legs rather than the back) return to position 1.

Aim for tolerable discomfort gradually increasing repetitions and length of holds.

Lie on your back with your feet as close as possible to your bum. Place hands on chest and lift your shoulders off the floor whilst keeping lower back on the floor and the neck still to avoid straining. Hold for 5 seconds then relax. Gradually increase reps and length of holds. Aim for tolerable discomfort.

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