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How To Shape Your Waist
How To Shape Your Waist
WAIST?
Wish you were more baguette and less muffin-top? Caroline Sandry shows you how to munch away your muffin top and re-claim your waist..
Whether it is the fashion for lowrise jeans, or our ever-increasing obesity levels in the western world, the dreaded trouseroverhang or spare-tyre is becoming more and more apparent, and has even landed itself its very own 21st century name of muffin top and even a huge percentage of young teenage girls can be seen sporting the look! Abdominal or mid-section fat can actually be dangerous. A waist measurement of 35.5 inches or more puts you at high risk of the risks associated with obesity diabetes, heart disease and even certain cancers. This type of fat is known as Android fat, and gives your body an apple shape. So rather than tuck yours into some high waisted trousers, or squeeze it into some Bridget Jones style control pants, why not make a permanent change and get rid of it for good. Many people believe that endless abdominal crunches will give them a six pack or flat stomach, and try to spot reduce the area. Unfortunately, this may give you more strength, but in order to see your muscle tone, you have to lose the fat lying over the top! Cardiovascular or aerobic exercise will play a big part in fat burning, and should be combined with resistance exercise to get great results.
Training tip
Try to keep your spine and pelvis in a neutral position throughout. This means your back is neither arched nor flat as shown in picture above. weight train the same muscle group on two consecutive days. As we are training for fat loss, I am recommending some compound resistance exercises as they will use more energy and train several muscle groups at once. I am also recommending some Pilates exercises as they are great for toning the mid section.
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Cardiovascular exercise
CV exercise involves using your large muscle groups to move your body and uses oxygen for energy (aerobic exercise). CV exercise is a great way to burn calories, and reduce fat levels. Think running, cycling, swimming and rowing.
Resistance exercise
Resistance exercise is commonly known as weight-lifting, and involves exerting a force to move a weight (or your body weight). Many women are unaware that this style of exercise is great for not only toning, but also fat loss. This is because muscle tissue has a higher metabolic rate than other body tissue.
Metabolic Rate
Your metabolic rate is the rate at which you burn calories. This is key in long term weight loss, and one of the reasons why crash-diets do not work, as extreme calorie reduction can cause your body to lower your RMR (resting metabolic rate) in order to conserve energy.
The Squat
Stand with feet hip to shoulder width apart Inhale to bend knees bringing hips towards the floor Exhale and push body back up to standing Body bar can held on shoulders for added resistance
The press up
Place hands under shoulders, and legs out straight with weight on your toes. If this is too challenging, bend knees as shown in picture Keep back straight, and inhale to lower chest towards the floor bending your elbows Exhale to press back up to start position Training tips keep abdominals tight throughout, and try to keep back straight and bottom tight. Hands wider apart work chest more, and hands narrower works triceps more. Aim for 2 sets of 10 - 15 Training tips keep knees in line with second toes, be careful knees do not roll in. Keep abdominals drawn in throughout, and be careful not to arch your back. To progress, hold dumbbells at shoulder height, palms forward, and as you push up from your squat press the dumbbells up into a shoulder press. Build up to 3 sets of 10 15 reps
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Pilates toe taps
Lie on your back and lift one leg at a time until your knee is above your hip and bent to 90 degrees Place fingertips behind your ears, and flex head and shoulders forwards Exhale to lower one foot towards the floor, inhale to return. Keep head and shoulders lifted Training tips as you progress, straighten leg out as you lower it. Only lower the leg as far as you can keep neutral spine and stomach flat. Repeat x 16-20. These can be performed 5 times per week
The plank
Place your hands under your shoulders, and keeping your back straight, extend your legs out behind you, supporting your body weight on your hands and toes, and hold for several seconds. Keep abdominals engaged as you lift your right arm out to the right side, turning your hips to the right until you are in a side plank. Rotate hips and arm back to the centre into plank position and repeat on the left side. Training tips this is quite advanced, so stick with the first position until you are strong enough to turn and balance. Keep head in line with the spine, and maintain neutral spine. Do not allow your bottom to poke up in the air! Hold in plank for 5 seconds and move to side plank for 5 seconds. Build up to hold plank for 10 seconds.
Coming next issue how to give your bottom a cheeky lift! we show you great ways to lift and shape your butt!
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