Body sculpting exercises to flatten your tummy is the first in the series of our body sculpting program.
The right food choices are key to trimming your waistline and assisting the effectiveness of body sculpting exercises . Success is based on 2 principles. Stay away from fats and sugars. Eat fat burning foods.
Walk away from all carbohydrates. The only thing that they do is to hug your waistline by being converted into fat and stored there.
A tablespoon of olive oil a day is necessary for energy and proper metabolism. Anymore than this as butter, margarine or oils found in fried foods is stored as love handles.
Burn and incinerate fat with increased protein intake. Protein shakes are fun. Fish is the next best choice. Lean meats of course follow.
Increase your fiber. These rid you of fat. Fruits and raw vegetables eaten whole, in salads or juiced are great
To the video available at this link: http://myhealingdynamics.com/2011/05/02/169/, add the following exercises to strengthen your transversus abdominis muscle: Set aside 10 minutes every morning to do them. The tummy tucks described below however you could carry out all through the day.
Tummy tucks: Here you suck in your stomach as if you want to touch belly button to your spine. This can be done 24/7 all through the day without designating any specific time of day for “exercising”.
Deep breathing: Breathe out with a tummy tuck. Hold for 30 seconds. Breathe in on the relaxation. This will improve your breathing capacity.
Planks: These are done by staying in a lifted push-up position. Start by getting onto your stomach. Push up on your hands till your elbows are straight and only your palms and toes contact the floor. Your hands are under your shoulders and your feet are hip-width apart. Engage your abdominals and keep your back flat. Simply hold this position for 30. Slowly increase to 1-2 minutes. Repeat 5 times.
Advanced Planks: Graduate to alternating leg-lifts by lifting one leg at a time to further enhance the efficacy of this exercise.
Side Planks: Do the same as above turning to your sides and pushing up on your hands and staying in a lifted pushup position sideways.
Crunches: Sit-ups are the time proven answer to getting flatter abs.
Heel Slides: Lie flat on your back with both knees bent, keeping your back firmly pressed to the surface you are lying on. Slowly slide one heel down, making sure your back is still pressed on the surface you are lying on. Stop your heel slide when your back lifts off the surface and hold the abdominal contraction for 30 seconds. Repeat 10 times on each side
Pelvic Tilts: These are easy transversus abdominis exercises if you are deconditioned or pregnant. Sit on a chair. Push your lower back flat against back of the chair and hold for 30 seconds. Release and allow your lower back to relax. Do 10 repetitions.
Remember water is a very important part of weight loss and effectiveness of body sculpting exercises. Recommendations vary from:
Drink 8-8 ounce glasses of water per day
Drink water that is a third of your body weight in ounces
Avoid tea and coffee as these are diuretics and dehydrate you
Reduce salt intake as this stores water and increase your weight
The video below explains “body sculpting exercises” to shape youe waistline
Check back for more on body sculpting exercises for your arms in our next blog
Stretches for knee pain requires that one consciously works towards achieving complete ROM in not just the knee but in all the joints of the leg, i.e.: the hip and ankle as well. Statistics have shown that 90% of knee pain comes from tightness in the quadriceps, hamstrings and calf muscles. Hence complete flexibility of all the muscles that surround these three joints are key to alleviating knee pain. Stretches for knee pain are done as 5 reps, each with a 30 second hold. You can work muscle groups in pairs.
Stretching the hip flexors and quadriceps together:
1. In half kneeling, i.e. while you are bearing weight on one knee, you are supporting yourself with the other leg bent at 90 degrees at the hip and knee.
2. The foot of the weight bearing knee is placed up on a chair behind you.
3. Bend backward gently to stretch out the quadriceps. You can reach back to hold the chair if you wish. Hold/ repeat as suggested above
4. Lean forward on your supporting knee, so that your hip is flexed well on the supporting leg. This will stretch the opposite hip flexors. Hold/repeat as is required.
Stretching the hamstrings and calf muscles together:
1. In standing, place your toes on a rollthat is 4-6” in diameter while staying on your heel. Place your supporting leg comfortably behind you.
2. Tighten your quadriceps to relax your hamstrings
3. Gently bend at your hips till you fingers reach the floor. Hold/repeat as suggested above.
Along with stretches for knee pain, strengthening of all the muscles around the hip, knee and ankle is also very important. Of these, the exercise to pay most attention to are gentle isometric contractions of the knee. To do this, sit with your leg stretched out. Place a pillow under your knee. Gently squeeze down onto the pillow while your foot lifts of the surface you are on. Hold for a count of 5. Repeat 10 times. This is a set. Perform 5 sets.
Pain is your body’s signal for help. Doing a regular exercise routine will ensure the health and stability of your knee joints. Since strengthening shortens muscles, it is advisable to start with “knee isometrics” to warm up, continue with the strengthening routine and finish with the stretches for knee pain.