Tone up your tummy – like Suzanne Shaw
Tuesday 26 October 2010
Devised by Colin Marshall - Strength, Conditioning and Kettlebell Trainer (Virgin Active, Leeds)
Suzanne lost nearly a stone, dropping a dress size in 6 weeks with a healthy diet and training sessions with Virgin Active trainer, Colin Marshall. Here are his tips for getting a toned tummy like Suzanne’s
“I used Kettlebells as part of Suzanne’s training as a way to strengthen her core and tone up her stomach area. They are a technical tool which require a specific understanding before they are applied in training so be sure to ask your gym for advice before using. If you can’t get to a gym, these home exercises will improve core strength and tone up your tummy noticeably:
Front Squat
Integrated exercise for core, glutes (bum), spinal flexibility and legs.
This is best performed facing a wall, feet straight and at shoulder width and preferably a weight held infront of the body to further challenge the core. Facing the wall forces better form without the worry of back pain.
Start by standing up straight then replicate a 'sitting down' pattern aiming to get your hips in line with your knees. Keep a strong core at the bottom. Then push your hips forward as you stand up straight, tightening your backside at the top. Repeat movement from the beginning.
REPS: Aim for up to 16 repetitions, 3-5 sets every day
Lying single leg raises
This is a great exercise for getting your core working how it should.
Position yourself so that you are flat on your back, arms to the side of your body and your legs are straight.
Lift your head and arms, reaching forward so that your hands are 6inches above your knees and that you are able to force your back into the floor (If your lower back is off the floor, this is incorrect).
Start by lifting one leg up off the floor as high as you can, reaching forward with your arms as you do so, ensuring your lower back is in contact with the floor at all times.
Slowly lower the leg back to the floor, then repeat the movement on the same side for a number of repetitions.
Once complete, repeat the movement on the opposite side.
REPS: Aim for up to 16 repetitions, 3-5 sets every day
Side plank hip raises
Another great exercise for working the core, also targets the obliques (Side core) and glutes (Bum).
Start by lying on your side with your body straight and one foot slightly in front of the other (toes to heel).
Have the supporting elbow directly underneath the shoulder as you lie.
Looking ahead, keeping a straight body at all times start to raise the hips off the floor.
It is important to keep your body under tension at this point.
Slowly lower the hips back to the floor just short of any contact, then repeat the movement again for a number of repetitions.
Once complete, repeat on the same side.
REPS: Aim for up to 16 repetitions, 3-5 sets every day
RESULTS
These exercises are just a guide to helping strengthen your core like Suzanne! Aim to do them every day if you can, teamed with cardio between three and five times a week. Try a 10-20 minute run doing short sharp 45 second sprints followed by a minute’s jog to get the heart rate up and the body burning calories. Diet is key to get results too so follow Suzanne’s to lose up to a stone in 6-8 weeks.