Kenneth Gardner - THE FITNESS CLUB

WE WILL continue with a series of exercises that will target your abdominal muscles to give you the tummy you have always wanted. By the way, if you have been doing your exercise routine regularly, you should start observing some improvements. You might not see any significant differences yet, but I am sure you have started to feel the effects.

In addition to the changes in your abdominal muscles, you should be able to do more repetitions before you become tired. There should also be some change in your breathing pattern, you should be breathing a little easier compared to when you just started the exercises, your heart should also be beating a little slower especially if you have not increased your work load.

A part of the intrigue of exercise is its effectiveness in getting your day off to a great start just like that first cup of coffee, for those who depend on coffee. For those who have difficulty sleeping at nights, doing the routine before you go to bed is an excellent way to make you sleep like a baby. You do feel well rested and refreshed the next morning.

The following exercises will also target your abdominal muscles so add them to your list and alternate them to add some variety to your exercise routine to make the sessions novel and interesting. Likewise, as the exercises become easier you can also increase the number of repetitions that you usually do or you can increase the speed at which you normally do them.

EXERCISE #3

Straight leg ab-twisters

Start by sitting with your legs together straight out in front of you, arms crossed over your chest.

1. Lean back at least one-third of the way to the floor, hold this position throughout, and twist to the left, and look as far back on the floor as you can.

2. Next do the same to the right side.

3 & 4. Repeat, twisting left and right while leaning back, legs straight. Do as many as you can then rest for a short while, then try again, do about three to four rounds.

EXERCISE #4

Steam engine

Start by lying on your back, hands behind your head. Then lift your head off the floor and touch your left elbow to your right knee. The right leg is bent, at the hip and knee, while the left leg is kept straight and remains close to the floor.

1. While maintaining the basic starting position, twist your trunk to the left while bending the left leg and straightening the right leg. Touch in one smooth movement your right elbow to your left knee.

2. Return to the starting position, twisting your trunk to the right.

3 & 4. Repeat, twisting right and left, touching the elbow on each side to the knee of the opposite bent leg. The alternating leg should be straight and close to the floor.

Do as many repetitions as you can, rest for a short while then try again. Do about three to four rounds.

EXERCISE #5

Wringer

Start by lying on the floor, legs straight and together, put arms straight and out to the sides.

1. Lift your left leg up and over to your outstretched right hand. Try to keep your leg straight, plus keep your left shoulder as close to the floor as possible.

2. Return your left leg to the starting position

3. Repeat with your right leg, once again lifting it up and over to your left hand which is straight out at shoulder height from your body.

4. Return your right leg to the starting position. Do as many repetitions as you can as well as a few rounds.

EXERCISE #6

Gut tucks

Start by sitting in a tuck position ­ legs drawn up close to your body, and hands on the floor behind you.

1. Lift your feet a few inches off the floor as you straighten your legs halfway.

2. Return your legs to the tuck position, with your legs drawn up close to your body keeping your hands on the floor to balance you.

3 & 4. Repeat, half straightening your legs and then tucking them back in, keeping the feet off the floor as you support yourself with your hands.

Do as many repetitions as you can, then rest and try about three to four rounds.

Kenneth Gardner, Exercise Physiologist at The G.C. Foster College of Physical Education and Sport.