Waist Exercises
The midriff, the waist and the lower abdomen-frequently and inaccurately referred to as the 'tummy'-are the three regions of the body most susceptible to thickening as a result of accumulations of excess fat. This can occur either because a person eats too much or exercises too little, or a combination of the two. Fortunately, this area between the chest and the hips is also one of the first to respond to any adjustment in diet or increase in exercise.
While a low-calorie diet can help to reduce the amount of stored fat in this region, only exercise can actually tighten
up and strengthen the slack muscles. The following exercises are designed to work these muscles gently in order to restore their natural firmness.
When you are exercising, always wear clothes that allow you complete freedom of movement-a bra and pants or a leotard are ideal. This probably means that it will be most convenient to do the exercises either as you get up-which will help to tone you up for the rest of the day-or before you go to bed.
Take advantage of any opportunity to exercise your waist and midriff. Exaggerate all movements-as you dress or
climb the stairs, for example-so that you always get the maximum amount of movement around your middle.
Such exercises are suitable for healthy people. If you have any history of back or heart trouble, however, always consult your doctor before you embark on any exercise programme.
If you do these exercises regularly you should soon notice an improvement in the shape and size of your midriff and waist. Such slimness and firmness add a natural grace to your figure that is extremely attractive and will stand you in good stead in later life.
Exercise 1 1a.Stand with your feet apart, back straight and your hands clasped behind your head. lb. Keeping your feet firmly on the ground, twist from the waist upwards round to the right. Return to your original position and twist round to the left. Repeat 20 times.
Try to be aware of the profile your waist and midriff region is presenting at all times. Do not slouch and stick your .stomach' out. Instead, stand up straight with your shoulders back and tuck in your seat. You will be able to feel how this lifts your diaphragm and stretches your abdominal muscles, keeping them firm, flat and elegant.
EXERCISE 2
2a.Go down on your hands and knees. 2b. Lift your right leg out to the side, keeping it straight. Make eight forward circles and eight backward circles with your leg. Return to your original position and repeat with your left leg. Repeat this exercise five times with each leg.
EXERCISE 3
3a. Stand up straight with your shoulders back and feet apart. Stretch your arms-high above your head as far as -you can reach. 3b. Twist your whole body around to the right as far as you can go, keeping your feet firmly on the ground all the time. 3c. While you are still twisted around, bend and try to grasp your right ankle firmly with both hands. Keep your legs straight throughout. Return to your original position and repeat the movement, this time twisting your whole body around to the left. Repeat this exercise 20 times.
EXERCISE 4
4a. Sit on the floor with your back perfectly straight, your arms and legs straight out in front of you. Your arms should be held at shoulder height. 4b. Keeping your knees stiff, move forwards on your buttocks by lifting your right leg about six inches from the ground and shifting it forwards as far as it will go. Then repeat the whole movement with your left leg, so that you gradually shuffle forwards. When you have progressed about two feet from your original position, stop and move back to where you started from in the reverse way.
EXERCISE 5
5a. Stand with your feet apart and your arms outstretched to the side. Lift your right leg in a high step, so that the sole of your right foot rises above the level of your left knee-cap. 5b. Then swing your right knee across to the left side of your body as far as you can. At the same time, swing your arms in the opposite direction. Swing back to your original position and repeat with your left leg, swinging your arms to the right this time. Repeat this exercise 10 times.
EXERCISE 6
Lie down flat on your back on the floor with your arms straight down beside your body. Raise both your body, arms and feet together, keeping your legs straight, so that your hands touch your toes. Repeat 10 times.
EXERCISE 7
Stand up straight with your feet apart and your arms outstretched to the side. Twisting from the waist, bend and touch your left
foot with your right hand. Return to your original position and repeat, this time touching your right foot with your left hand. Repeat 10 times.
EXERCISE 8
For this exercise you will need a broom. 8a. Hold the broom handle behind your back, level with the small of your back, with the palms of your hands facing inwards. Both your legs should be straight, with one about 18 inches in front of the other. 8b. Twist your body as far as it will go to the right and then to the left. Repeat eight times in each direction and then change leg positions and repeat for another eight times.
EXERCISE 9 Again you will need a broom for this exercise. 9a. Stand up straight with your feet together. Clasp the broom handle with both hands and stretch your arms above your head. 9b. Bend gently backwards to a mental count of three. 9c. Then drop your body forwards, bending your knees until the broom is at your feet in front of you. Repeat eight times.
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