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Kelly Mortensen, Rebalance Pilates and Yoga's training managers takes us through her favourite Belly Busting Exercises.
0:21 - Plank and variations - lay on the ground facing down, and come onto your elbows and forearms. To increase difficulty you can go onto your hands. You can go onto your knees too to make it easier or your toes. Make sure you keep your body in a straight line.
1:32 - Side Planks and variations - Level 1 - start with elbow under shoulder, bottom knee bent and extend top knee out. Lift hips and wast away from the floor. Think you are forming a triangle with the floor. Level 2 would be to lift the bottom knee up, and level 3 would be to stack the feet on top of each other.
2.20 - Double Leg Lowers - Lay on your back with legs in the air. Placing hands under tailbone may help maintain lower back support. Extend legs to the ceiling . Lower legs as far down as you can without the lower back starting to lift. Inhale down, exhale up.
3:10 - Double Leg Stretch - Lay on your back with an imprinted spine. Curl yourself into a ball with knees in tabletop and crunching up. inhale to extend legs and arms long, and exhale to round your arms around back to your legs.
4:08 - Criss Cross - This works the obliques and waistline. Lay on your back, Bring fingertips behind ears, elbows out. Imprinted spine and tabletop position with legs. Inhale, draw belly into spine, exhale rotate to one side and extend the opposite leg, inhale come back to centre and exhale rotate to the other side.
How Much and How Often?
We recommend structuring a workout around all of these exercises. You could do each exercise for 30 seconds with no breaks between, or alternatively, do 8-12 reps, rotating between the exercises. Make it a quick 5 minute workout, or push yourself and keep going until you fatigue!
Perform three times a week to really start to see a tightening in your waistline.
So do this workout at home, and let us know what you think!
Don't Miss This Article:
A Simple But Fast Program To Lose Fat After 40, 50 and Above
Many people are tentative about how to approach their desire to get into shape. It is possible that they lack motivation, or that they don't even know where they should begin with losing weight. You should pick the method that is the most exciting for you. The following tips may help you begin.
Music is helpful to listen to while working out. When you have music on, your body instinctively moves to the beat. It is natural for people to respond to music. Turn your workout into something fun and exciting with music. Doing this dance will be so much fun that you will completely forget about feeling tired. Adding music to your routine will allow you to keep moving for longer.
If there is someone else in your social circle who is trying to lose weight, form a weight loss team and tackle the problem together. Working out with a weight loss buddy has added benefits. You get to track each other's progress together, and you both have someone to talk to when working out. The time passes much faster when you work out with a friend and engage in casual conversation. You aren't focused on the workout but on the companionship, which means you are more likely to stick with it.
If you own a game console, add a workout video to your collection. This is a very effective way to make exercising more fun. Games provide a wonderful distraction, which helps you work out more effectively. This is effective because you are less likely to feel tired when you are being entertained, and therefore, you will be able to extend your workout intensity.
Shopping for exercise clothes is a great way to get motivated to work out. Purchase workout outfits that really boost your self esteem! There are many different kinds of workout clothes to choose from. There are clothes to accentuate your figure and clothes that are just plain comfortable. Get inspired! Make it like an adventure. It's important for you to pick out a variety of outfits that will keep your motivation high for going to the gym or taking a run. Stay within your budget and make sure those clothes don't just sit in your closet!
To prevent monotony in your workout regimen, consider altering your routine to incorporate some different activities. Experiment with new exercises as often as you can to keep your workout routine fresh and exciting. Make the workout enjoyable by keeping it fresh, so you do not lose your interest. Loss of interest can be very hard to overcome. It can be hard to start exercising again after you stop.
Rewarding yourself for weight loss goals can help keep you motivated. Reward yourself with small gifts for small successes along the way to your ultimate goal. Be smart about your choice of rewards. Try to make your reward something like a new accessory or clothing item, but try to avoid food rewards. You can make this reward simple but worthwhile even if you are on a budget. If you stay motivated, you will accomplish more.
Exercising doesn't have to be boring. If you have the right attitude, you can have fun while you are getting in shape. Take a new attitude toward fitness by applying these helpful ideas.
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