the tummy tuck workout

THE TUMMY TUCK WORKOUT
KEEP YOUR TUMMY BEACH READY THIS SUMMER! FOLLOW THE EXERCISES BELOW EVERY OTHER DAY. TRY TO DO EACH EXERCISE
FOR ONE MINUTE WITH ONE MINUTE REST IN BETWEEN. WANT AN EVEN BIGGER CHALLENGE? MAKE IT TWO MINUTES PER EXERCISE!
WATCH YOUR FORM – IT’S QUALITY OVER QUANTITY (PERFORM EACH EXERCISE SLOWLY AND CONTROLLED)!
A GREAT STRETCH TO FINISH YOUR TUMMY TUCK WORKOUT: LAY FLAT ON YOUR TUMMY, BRING YOUR ELBOWS BELOW YOUR
SHOULDERS. GENTLY ROLL YOUR CHEST OFF THE GROUND. TAKE A DEEP BREATH IN, FEEL THE DEEP STRETCH ACROSS YOUR ABDOMINALS.
SLOWLY ROLL YOUR CHEST BACK DOWN. FROM HERE COME INTO A TABLE TOP POSITION ON YOUR KNEES AND HANDS, SIT BACK ON YOUR
HEELS AND REST YOUR CHEST ON YOUR THIGHS, REACHING WITH YOUR ARMS FORWARD AND FEEL A GENTLE RELEASE IN YOUR LOWER BACK.
DYNAMIC PLANK
ALIGN YOUR ELBOWS WITH YOUR SHOULDERS, STRAIGHTEN
LEGS AND COME INTO A PLANK POSITION.
FROM HERE RAISE
YOUR LEFT ARM AND YOUR RIGHT LEG AND HOLD THAT POSITION
FOR 10 SECONDS, THEN SWITCH TO THE RIGHT ARM/LEFT LEG.
KEEP THE ABDOMINALS ENGAGED THROUGHOUT THE ENTIRE
TIME AND DO NOT DROP YOUR CHEST TOWARDS THE FLOOR.
IF YOU FEEL ANY STRAIN IN YOUR LOWER BACK, FOLLOW THE SAME
INSTRUCTIONS BUT COME DOWN ON YOUR KNEES INSTEAD. BREATH!
JACK KNIFE
LAY ON YOUR BACK WITH YOUR ARMS OVERHEAD. NOW SLOWLY ROLL
UPPER BODY UP AND BRING KNEES TO CHEST AT THE SAME TIME. DON’T
USE ARMS TO ‘SWING’ UP – INSTEAD COME UP AS SLOWLY AS YOU CAN
AND ROLL BACK DOWN AS SLOWLY AS YOU CAN. EXHALE AS YOU COME UP,
INHALE AS YOU LOWER YOURSELF BACK DOWN.
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2
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4
1
2
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4
WALK THE PLANK
COME INTO A TABLE TOP POSITION – BRING YOUR HANDS IN LINE
WITH YOUR SHOULDERS AND KNEES IN LINE WITH YOUR HIPS.
ENGAGE YOUR ABDOMINALS AND START WALKING YOUR HANDS
FORWARD. YOU WILL HAVE REACHED YOUR MAX WHEN YOU CAN’T
WALK YOUR HANDS ANY FURTHER WITHOUT DROPPING THE HIPS.
FROM HERE, SLOWLY START TO WALK BACK WARDS. KEEP YOUR HIPS
DOWN AND YOUR WEIGHT CENTERED BETWEEN YOUR HANDS AND KNEES.
DON’T FORGET TO KEEP BREATHING!
ALTERNATE V-SIT
LAY ON YOUR BACK WITH YOUR ARMS OVERHEAD. NOW
SLOWLY ROLL YOUR UPPER BODY UP AND BRING YOUR LEFT
LEG STRAIGHT UP AT THE SAME TIME. REACH FOR THE
OUTSIDE OF YOUR LEFT FOOT. SLOWLY COME BACK DOWN AND
REPEAT TO THE RIGHT. TRY AND REACH HIGH AND TO THE OUTSIDE OF YOUR
FOOT.
DON’T USE ARMS TO ‘SWING’ UP – INSTEAD COME UP AS SLOWLY AS YOU
CAN AND ROLL BACK DOWN AS SLOWLY AS YOU CAN. EXHALE AS YOU
COME UP, INHALE AS YOU LOWER YOURSELF BACK DOWN.
THE CORKSCREW
LAY ON YOUR BACK AND HOLD ON TO YOUR PARTNERS ANKLES.
LIFT YOUR LEGS STRAIGHT UP UNTIL THEY ARE ABOVE YOUR HIPS.
FROM HERE, ROLL YOUR LOWER BACK OFF THE FLOOR AND TWIST
YOUR LEGS FROM YOUR HIPS TO ONE SIDE. THEN TWIST BACK
TO CENTER, SLOWLY ROLL YOUR HIPS BACK DOWN, LOWER YOUR
LEGS TO ABOUT 6 INCHES ABOVE FLOOR AND REPEAT, TWISTING
TO
THE
OPPOSITE
SIDE.
EXHALE
AS
YOU
ROLL
YOUR
LEGS UP, INHALE AS YOU LOWER THEM BACK DOWN. IF YOU
DON’T HAVE A PARTNER, YOU CAN USE ANYTHING SOLID AND
STABLE LIKE A TREE TRUNK, LEGS OF A HEAVY TABLE OR BED FRAME.
MORE TUMMY TUCK TIPS
EAT BREAKFAST LIKE AN EMPEROR, LUNCH LIKE A KING AND DINNER LIKE A PAUPER. YOUR DIET AND EATING HABITS ARE AS
IMPORTANT AS YOUR TRAINING TO KEEP YOU FIT AND YOUR TUMMY IN CHECK. ENJOY A STROLL BEFORE YOU GO TO BED – SLOW
DOWN YOUR MIND AND GIVE YOUR BODY A BIT MORE TIME TO DIGEST BEFORE YOU HIT THE PILLOW. DRINK PLENTY OF WATER!
ADDRESS ANY STRESS FACTORS IN YOUR LIFE AND TRY TO SOLVE THEM – THE MORE STRESS YOU HAVE, THE MORE LIKELY YOU WILL KEEP
FAT STORED AROUND YOUR WAIST LINE. IT’S AS SIMPLE AS THAT!
ANY EXERCISE HOLDS AN ELEMENT OF RISK IF UNDERTAKEN WITHOUT SUPERVISION. THESE EXERCISES ARE RECOMMENDATIONS ONLY AND ARE PERFORMED AT YOUR OWN
RISK. PLEASE CONSULT A DOCTOR IF NECESSARY BEFORE YOU PERFORM ANY OF THE EXERCISES MENTIONED ON THIS PAGE.