Nicki Waterman’s Flat Stomach Plan: The Ultimate Abdominal Workouts and Diet. Nicki Waterman

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      You will need some kind of a pole for this – a broom handle is perfect. This stretch loosens and trains the waist muscles, thus helping to stabilize your upper body. The twist can be hard on your knees, but you won’t damage them if you make sure that the entire lower half of your body – from the pelvis to the feet – remains facing forward throughout, with knees relaxed and very slightly bent. Take care to control the twist from your shoulders to your waist. This is the area of your body that is worked during all oblique curls and it is important to make sure it is stretched and under control.

       Begin

      Stand with your legs hip-width apart, feet facing directly forward, knees relaxed and slightly bent. Place the pole behind your head against the top of your shoulders. Hold it loosely, with your palms facing forward. Pull your abs in and up as if they are connected to the crown of your head and to the ceiling beyond and hold them in that position throughout the stretch – this is your centre.

       Next

      Slowly twist at the waist so that your upper half turns to the left. Your lower half, from the hips through to the knees and feet, must stay facing forward. Hold. Return to the centre and repeat to the right. Do 8–10 stretches on both sides.

       Stand Up and Stretch

      This stretch warms up the muscles at the side of the waist.

      

       Begin

      Stand upright, your back stretched and tall, your legs hip-width apart. Bend your knees just a little, put your right hand on your right thigh and reach up with left arm. Keep head, neck and shoulders aligned in a natural position. Do not raise the chin – keep it tucked in a little.

      

       Next

      Slowly stretch over to your right side, your left arm still held up. You’ll feel your waist stretching. Hold then relax.

      Repeat on the other side. Do 8–10 stretches on both sides, holding the stretch for a count of 8–10 between sets of reps.

       Floor Twist and Stretch

      This exercise stretches the muscles of your hips and lower back.

      

       Begin

      Lie full length and relaxed on the floor, your arms loosely stretched down the sides of your body. Lift your right knee up partly towards your chest so the thigh is more or less vertical and your lower leg horizontal with the floor. Place your left hand on the outside of your right thigh just above the knee.

      

       Next

      Keeping both shoulders and upper back down against the floor as much as possible, use your left hand to bring your right knee across your body towards the opposite side. You will feel your hip muscle stretching. Now push that knee even further down towards the floor, allowing your right shoulder to move up off the floor only as much as necessary. Feel that long stretch expanding into your lower back. Hold then relax. Repeat on the other side.

      

       Curl Up and Stretch

      This exercise stretches your entire back and is therefore ideal to finish on.

      

       Begin

      Lie on your back, knees raised, feet flat on the ground. Clasp your hands together behind your knees and bring your knees up towards your chest.

      

       Next

      Now imagine that you are a hedgehog. Exhale while smoothly coming up as if into a curl, bringing your head and shoulders close to your knees. Your back should feel stretched. Hold then relax.

      

       The basics

      You’ve warmed up – now you’re ready to do your first curl. However, before you begin, there are a few basics you need to familiarize yourself with. Begin by getting into the correct basic position (shown in Chapter 1: At Rest Position), then go on to study the Top Tips for Doing the Curl (Chapter 1: Top tips for doing the curl) and How to Breathe (Chapter 1: How to Breathe).

      

       At Rest Position

      Some people call this position neutral. It is the position in which your body is aligned correctly to do curls and the basic position that should be maintained throughout the exercises (unless instructed otherwise).

      1. Lie on your back with your knees bent, feet flat on the floor and hip-width apart. Your knees must be a reasonable distance from your buttocks, so you feel comfortable and relaxed.

      2. Keep your shoulders relaxed and down and, with elbows at right angles to your head, rest your head in your unclasped hands.

      3. Press your pelvis into the floor as far as possible.

      4. Now СКАЧАТЬ