The mouth-watering specialities of the festive season—be it ghevar, gujiya or til ke ladoo—have a way of tempting you for more. It’s difficult to relish in limit but post the sweet indulgence, you are left with—a few extra inches! Since most Indian women tend to gain weight on their bellies, and it’s the hardest to lose, Meri Saheli has culled out a list of exercises that will help you get back in shape.
Basic Abdominal Crunch
How to do it: Lie down on the floor with legs folded and arms crossed below the head. This becomes your starting position. Exhale and lift your body half way off the floor, crunching your abdomen. Inhale and return to the starting position. Try to do three sets, and 20-25 reps, per set.
Swiss Ball Abdominal Crunch
How to do it: Lie down on the Swiss ball such that your back is completely rested on the ball, with no gap between the lower back and the Swiss ball (as shown in the figure alongside). This becomes your starting position. Maintain the balance, exhale and slowly lift the upper body off the ball, crunching the abdominal muscles. Inhale and return to the starting position. Do three sets, and 15-20 reps, per set.
Bicycle Crunch
How to do it: Lie down on the floor with both the legs off the floor. Fold one leg, making a right angle at the knee joint. This becomes your starting position. Exhale and try to bring the right knee and left elbow together by lifting the body half way off the floor while contracting the abdomen and oblique muscles (sides). Repeat the movements on the other side. Perform three sets, with 20-25 reps, per set.
Reverse Crunch
How to do it: Lie down on the floor with legs folded at right angles. This becomes your starting position. Exhale and pull your legs towards your head while lifting your hips off the floor and contracting your lower abdomen muscles. Inhale and return to the starting position. Perform three sets, and 15-20 reps, per set.
Swiss Ball Side Bends
How to do it: Stand holding a Swiss ball straight over your head. This becomes your starting position. Exhale and bend on one side, contracting the oblique muscles. Inhale and come back to the starting position. Repeat on the other side. Perform three sets, with 20 reps, per set, on each side.
Mountain Climbers
How to do it: Start the exercise by maintaining a push-up position. Maintain normal breathing and throw your right leg ahead, as in a hop. Repeat with the left leg. Try to maintain the action for a minimum of
30 seconds. Perform three sets.
Swiss Ball Twist
How to do it: Stand with the Swiss ball in front of your body. This becomes your starting position. Exhale and twist the body on one side, contracting the oblique muscles. Inhale and return to the starting position. Repeat on the other side. Perform three sets, with 15-20 reps per set.
Swiss Ball Pike
How to do it: Lie on the Swiss ball, face down and hands on the floor. Start walking ahead with your arms, so that your legs are still on the ball, your trunk is parallel to the ground and arms are below your shoulders, at shoulder-width. This becomes your starting position. Exhale and pull the ball forward using your toes while pushing your hips upwards. Focus on the abdomen muscles while doing the same. Inhale and return to the starting position. Perform three sets, and 10-15 reps, per set.
