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7 Steps to Trim Torsos
The stomach muscles are often some of the weakest in a woman's body and we
tend to make up for this fact up letting the back take the strain. Our backs can
end up hunched, tense and overarched as a result- doing us a double disservice,
as this results not only in bad
posture but
can lead to permanent injury, too. When you strengthen the stomach muscles you
take pressure off the
back get a flat
tummy in the process.
Tip: If your stomach muscles to bulge or quiver at any time during these
exercises, you are attempting something that is as yet beyond them- so stop!
When you are lying on your back, the lower your legs are towards the floor, the
more strain you will be putting on the stomach; lift them higher and the
exercise will instantly become easier. When your are doing these exercise- and
indeed all the time- try to think of the stomach muscles providing a natural
girdle, keeping the body in a lifted well held posture.
SIDES STRETCHES
-
 With
your feet hip width apart and slightly turned out, lift your arms above your
head and clasp your hands together, keeping yours shoulders dropped.
-
 In
one smooth movement, looking straight ahead, drop down to the left, bending
from the waist. Try to get low enough for your arms to be parallel with the
floor. Come back to the centre and repeat on the right. Do 4-8 drops each
sides.
TORSO TWISTS
-
 Stand
with your feet hip width apart feel slightly turned out and knees bent. Rest
your hands lightly on your shoulders, elbows pointing straight and your
tailbone dropping down towards the floor.
-
 Turn
from the waist to look over your left shoulder. Do 16 turns and then repeat
to the right.
Note: With these twists it is important to remember that it is only
the waist and upper body that turns- the hips stay absolutely still and facing
the front.
UPPER BODY CIRCLES
-
Stand
with your feet hip-width apart and slightly turned out, your arms raised,
shoulders down and hands clasped.
-
Drops
down to the left until your arms are parallel to the floor, feeling the
stretch all the way up your right side.
-
 Now
turn so that your are looking down at the floor, but keep your body on the
same level. This calls for a lot of work from the stomach muscles.
-
 Turns
back so your are facing forwards again and then strengthen up. Build up to 4
times each sides.
ROLL UPS
This is a series of exercises that build up in difficulty, so start with the
first one and only go on to the later ones as your muscles strengthen.
-
 Lie
on the floor with your legs stretched out and your arms at your sides palms
upwards. Pull yours stomach muscles under you at the same time. This will
cause your knees to bend slightly and your pelvis to tilt. Repeat 4 times.
-
 In
the second stage, repeat the pelvic tilt, this time moving your upper body
of the floor, arms outstretched and parallel to the floor .Your head should
come up last. Do not raise yourself far enough to make your stomach bulge or
your shoulder tense. Repeat 4 times.
-
 In
the third stage you begins as before and continue to raise your upper body
until your are sitting straight up arms stretched out in front, head and
neck in a long line with your spine.
-
 Now
drop your head forward onto your chest and roll back down through the spine
holding on tight to the stomach muscles. Try to feel your back go down,
vertebra by vertebra lengthening out on the floor. Repeat 4 times.
ROPE CLIMBING
 Start
by lying on your back on the floor. Contract your stomach muscles so that you
start to roll up until your are about halfway to a sitting position, knees bent,
arms outstretched in front of you. Loosely clench your fist, then raise one arm
above your head. Lower this arms again, and as you do so raise the other one.
This movement looks as if you are pulling on a rope. If the stomach muscles
start to bulge out or quiver stop. Repeat for 8 pulls.
CROSSED FISTS
 Start
by lying on your back on the floor. Contract your stomach muscles so that your
start to roll up until your are about halfway to a sitting position, knees bent,
arms outstretched in front of you. With your hands in loose fists, cross and
recross one above the other, raising your arms at the same time until they are
reaching straight upwards. Make sure your don't tense your neck or shoulders as
you do this. When your reach the top, reverse and come down in four crosses.
Repeat the whole sequence, 4 times up and down.
SCISSORS
 Lie
flat on the floor arms by your sides, then bend your knees into your chest and
stretch your legs upwards. With your fingers resting just behind your ears, lift
your heads and shoulders off the ground and look up at your legs. Pull your
stomach well in, and if the exertion is too great raise your legs higher. Now
scissors your legs, crossing them at the ankles, 16 times.
Note: Tough one for the abdominal if you're not ready for this, the
small of your back will come off the floor in which case stop. Remember the
lower the legs the harder the exercise.
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