Text by Conor Kelly
Illustrations by Anthony Brennan
Contrary to what the infomercials have us believe, you can’t get a trim, sexy
waist just from working on your abdominal muscles. But with these tips you
can work out your core as well as those deep-lying abdominal muscles. To
get a fl at belly in just 10 days, perform two or three of these exercises each
day after your regular workout (which should include bodyweight squats
and modified pushups). Remember, good nutrition and a cardiovascular
exercise program are crucial for optimizing results.
Drawn-in Exercise
1. Lie on your back with bent knees, feet on fl oor.
2. Pull your bellybutton down toward your spine. (Just imagine trying to zip up the world’s tightest pair of pants.) Press your lower back toward the floor.
3. Do three sets of fi ve reps, holding for five to eight seconds each. You can also try this on all fours (hands and knees) or by sitting on a stability ball.
Pass the Ball
1. Start from a supine position, legs extended and arms above your head holding a stability ball.
2. Perform a crunch, bringing your arms and legs together. Place the ball between your legs.
3. With the ball between your legs, extend your body and keep your legs slightly bent. At your next crunch, reach for the ball from your legs with your hands and extend. Repeat the exchange 15 to 20 times.
Note: It’s important to keep your lower back constantly in contact with the mat — try not
to arch. If it is not possible for you to keep your back in contact with the mat, perform the
movement with bent legs and attempt it with straight legs when you get stronger.
The Plank
1. Hold your body as though it were a plank, with only elbows and toes touching the floor.
2. Try to practice the drawn-in exercise (see page 68) while holding this position — keep your back from arching.
3. Start with two or three reps at 30 seconds each and progress up to one minute.
The Medicine Ball Twist
1. From a seated position, lean back and support your legs off the floor, with only your bum touching the mat. Do this while holding a stability ball and slowly twist to each side, touching the ball to the floor. Be sure to hold your tummy in while twisting.
2. Do two or three sets of 15 to 20 reps.
5 More Ways to Flatten Your Belly
1. Strengthen transverse
abs. These are the deep-lying
abdominal muscles that pull in
the tummy. Draw your stomach
in on every exercise.
2. Drinking plenty of clean,
pure water will aid metabolism,
cleanse and purify, and prevent
excessive water retention.
3. Eat five or six smaller
meals each day that are
high in fibre and protein.
Smaller portions will help you
assimilate nutrients and speed
your metabolism.
4. Stop eating a couple of
hours before bedtime. This is
when your metabolism is at its
lowest. When you eat before
bed, you’re not giving yourself
an opportunity to burn those
calories, and are inviting them
to be stored as fat.
5. Use supplements to fill the
gaps in your nutrition plan. It
is difficult to get all of your
nutrients from food, especially
if you exercise. Try taking
a high-quality multi-vitamin
and multi-mineral to ensure
adequate blood nutrient levels.
Also, if you’re finding it hard to
get a healthy snack every three
hours, consider adding low-sugar
meal-replacement shakes or
bars to your meal plan.
