If you want to show off your midriff this summer, personal trainer Daniel Zylbersztajn has designed exercises to strengthen your core and tone your abdominal muscles for a lean look.
For the first exercise, lie on your back with knees bent and legs raised so calves and feet rest on a low chair or coffee table, forming a right angle with your thighs. Place hands gently over ears, contract your transverse abdominis (TA), then slowly raise your right elbow towards your left knee, lifting your shoulder just 10-15cm off the ground. Lower back down using your abs, then repeat on the left side. Avoid jerking or bending your neck forward, and breathe out through your mouth as you exert effort.
For the second exercise, lie on your back with knees bent and arms palm down at your sides. Tilt your pelvis forwards and upwards, then back down to find the 'neutral spine' position with a slight hollow in your lower back. Contract your TAs, then as you exhale, slide your right foot out until your leg is straight, keeping your pelvis neutral. Breathe in as you draw your foot back. Repeat with your left leg. To increase difficulty, raise your feet off the floor with thighs at right angles to your trunk and knees bent at right angles.
Increase the number of reps per set by ten per cent each week. Daniel Zylbersztajn is an accredited personal trainer and Pilates instructor with a post-graduate certificate in exercise science. For more information, visit his website at www.jumpingtiger.com.
