The Fat Burn Revolution (45 page)

target area
core & bum               

This is a great move for whittling the waist. You’ll also be working the whole abdominal area and your bum while holding this simple yet impressive
static pose. Once mastered, this is a good exercise to pull out of the bag when you’re out to show off your skills to admiring onlookers!

1
Lie on your left side with your body in a straight line from heels to head. Place your left elbow directly under your shoulder.

2
Bracing your abdominal muscles, lift your hips and legs and come up to support yourself on the elbow, keeping that straight line from heels to
head. Now your weight should be resting on the elbow and the side of your left foot.

3
Squeeze your bum and keep your core tight as you hold the position as still as possible before gently returning your body to the mat. Repeat on
the opposite side.

boat pose

It never gets easier; forget about easy, you just get stronger and fitter.

target area
core               

Boat pose is a fantastic static exercise used in yoga to strengthen and tighten the whole of the midsection, especially the abs and lower back. It also
improves posture and is great training for core control, which will improve the way you move and perform in all physical activities.

1
Start by sitting up very straight with your knees bent, feet on the floor. Hold onto the sides of your thighs, just under your knees, with your
hands. Taking your time as you find your balance, lean back slightly and lift your feet up from the floor so you’re balancing on your sit bones.

2
Keeping your back straight and core tight, slowly release your grip on your thighs and lift your arms a little so they’re parallel to the
floor.

3
Either hold this position or, if you’re ready for more of a challenge, straighten the legs as much as you can. You’re aiming to
eventually get into a posture which forms a V shape, with straight legs at a right angle to your straight body.

stomach vacuum on ball

target area
core               

This is a really handy exercise to learn because once you’ve got the hang of it you can work on your abs virtually anywhere – on the way to
work, standing in a queue, even while you’re sitting on the sofa watching TV. When doing these as part of a workout, I prefer to perform them on a gym ball to give the core the extra
challenge of keeping you stable during the exercise.

1
Sit up straight with your hips on top of your stability ball. Both feet should be firmly planted on the ground, shoulder-width apart. Place your
hands on your hips.

2
Relax the belly and take a deep breath in, filling the lungs entirely. Now exhale the breath out, pulling in the abdominals as tightly as you can,
squeezing the tummy and waist inwards as you empty every bit of air from your lungs.

3
Hold for a few seconds before inhaling and taking a few breaths to recover. Hold the breath, just for five seconds at first and if that is
comfortable try adding on a few more seconds until it is a challenge. Do not hold the breath for too long for obvious reasons!

broadside bounce