spring getaways in the making, many people are starting to
get serious about toning up their tummies. To really trim
the inches, I recommend a three-pronged approach that
includes a healthy, low-fat diet, aerobic exercise and
abdominal toning.
Sit-ups alone will not trim excess fat. To lose excess weight
around your midsection, you must engage in fat-burning aerobic
exercise several times a week. Try a mix of brisk walking,
jogging, dance exercise, cycling, rowing or swimming, while
working toward a minimum of 30 minutes of aerobic exercise
three to five times a week.
As the pounds drop off, you'll want to tone your abdominal
muscles for a nice trim look.
Keep in mind, that traditional sit-ups will be ineffective
if you perform them incorrectly. Why? Because you'll be
working your hip flexor muscles at the expense of your
abdominals. Likewise, doing sit-ups too rapidly, and using
more momentum than muscle to raise your torso from the floor,
will do little to tone your abs.
For the best results, lie on your back with your knees bent
at a 90-degree angle and your feet flat on the floor. Bending
your knees during sit-ups helps to neutralize the action of
the hip flexor muscles.
Rest your hands at your sides, or cross them over your chest.
As you exhale slowly, contract your abdominal muscles and
curl your upper back 6 inches to 12 inches off the floor.
Hold this position briefly before returning to your starting
position, and be sure to keep your abdominal muscles tight
throughout the entire movement.
I recommend livening up your toning regimen with the aid of
some equipment. Medicine balls (small weighted balls) are
making a comeback and can be very effective when incorporated
into twisting, swinging and lifting motions that target your
midsection. Your aerobic step also can be used as an inclined
sit-up bench. Just remove one set of risers, and rest the
edge of the top platform on the floor.
Resistance, or stability, balls (larger inflated balls) are
another great tool that allows you to target your abdominal
muscles directly or use them consistently to maintain your
balance as you perform other exercises. The following exercise
illustrates how a stability ball can be used. Sit on a ball
with the small of your back pressing into curve of the ball.
Place your hands gently behind your head with your elbows
open. Tighten your abdominal muscles and gently lift your
torso into a crunch position. Repeat this exercise 15 times.
Distributed by Los Angeles Times Syndicate