How To Plan Your Diet

Part 2 Of Our Toning Exercises For Free



In my last post we saw that whilst eating a healthy diet helps us loose weight, we must not forget that exercise is vitally important, as well as making sure that we tone our bodies as well.

If you follow this fun and simple toning plan for approximately 6 weeks, you will see a great difference. All these exercises can be done in the privacy of your own home and you don’t need any special equipment.

In part 2 of our toning exercises for free, we take a look at the stomach area. If you can’t remember the last time you had a flat stomach, then try these three exercises every other day for  six weeks and you should really see a difference.

Exercise 1 – The Basic Crunch

Of all the exercises focusing on your abdominal area, this basic crunch is one of the most effective. The most important factor to remember is to keep the movement slow and to focus on good technique.

  • Lie on your back with your knees bent with your feet flat on the floor and hands by your ears
  • Curl your shoulders forward, making sure to keep your lower back on the floor
  • Tense your abdominal area, breathing out as you lift your head and shoulders, and breath in as you lower yourself. You should keep a space the size of an apple under your chin to ensure that your head stays in line with your spine
  • Each repetition should take about 4 to 5 seconds in total
  • You should aim for two sets of 12 to 15 repetitions every other day

Exercise 2 – The Oblique Crunch

In case you don’t know, the obliques are the muscles at the side of the stomach that run from under the ribcage to the hips. The exercise below is the best one I have come across for this area.

  • Lie on your back, preferably on a mat, but not essential, with your knees bent, you feet flat on the floor and yours hands by your head
  • Slowly raise one of your shoulders and elbow up towards the outside of the opposite thigh, keeping your feet flat on the floor at all times
  • Change shoulders to work the muscles on the other side
  • You should aim for two sets of 12 to 15 repetitions every other day

Exercise 3 – The Reverse Curl

This exercise targets the lower part of the abdominal section, putting less strain on the neck area. When you do this exercise along with the other crunches, it can help give a toned effect to the entire stomach area

  • Lie on your back with your hands behind your head and your legs straight up in the air
  • Keep your shoulders and head on the floor at all times
  • Ensure that your feet never come further back than your head
  • Tighten your lower abdominals and bring your legs and pelvis towards your ribcage
  • It is important that you keep this movement slow and controlled and be careful not to let your legs swing about
  • You should aim for two sets of 12 to 15 repetitions every other day

Next time we will look at the legs and bottom area. Exercises that we can do for free, in the comfort of our own homes.

Keep up the good work…..



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