TUMMY TUMMY GO AWAY!!


i swear i won't laugh at kayin and swee's tummies anymore.. :(
i'll stop nuah-ing and start toning myself up..

anyway, i found some exercises to get things started..

everybody can join in the action-against-tummies!!

===========================



upper abs curls


This is your half sit-up.
Lie on your back, knees bent, feet on the floor.
Place your hands behind your head (more towards the neck) with your fingers linked.
Don't let your chin touch your chest. Keep your head in a comfortable position. Elbows must stay out to the side.
Contract your abdominal muscles and raise your upper body until the shoulders blades come off the floor (don't let your elbows bend forward when you do this).
Lower yourself until your head almost touches the floor. Don't let your head and arms rest on the floor; lift yourself up again just before they do.
Exhale as you lift and inhale as you lower.
Start off with one set of 16 repetitions. Gradually progress to two sets and so on.


reverse curls


This exercise works your lower abdominal region.
Lie on your back, hands alongside your hips.
Your upper body must stay firmly fixed on the floor. Lift your legs off the floor, knees bent at 90 degrees.
Contract the lower abdominal muscles and lift your hips off the floor. Your knees will move in towards you.
Do not bend and extend the knee. Slowly lower your hips.
Exhale as you lift and inhale as you lower.
Start of with one set of 16 repetitionas and progress to two sets after you can do the first set with less difficulty. Do not stop between repetitions.


back hyperextensions


Lie face down on your tummy, fingers linked under your face.
Turn your nose down towards your hands.
Keep your feet firmly on the floor.
Contract your lower back muscles and raise your upper body till your chest comes off the floor, then lower.
Exhale as you lift, inhale as you lower. Do not stop between repetitions.


leg raises


Lie face down on your tummy, hands alongside your hips.
Turn your head over to one side and rest it on the floor.
Keep the upper body firmly fixed on the floor.
Lift your right leg up, contracting the back muscles. Do one set of eight repetitions, then repeat with the left leg. Follow with one more set of eight repetitions for each leg.
Once you can do these, try lifting both legs together. Don't try this double leg lift if you have a back problem.


===================================

hopefully at the end of these, i'll achieve a nice flat tummy.. hohoho!