For many men and women, their problem area is their stomach. This seems to be where all the extra kilos like to sit, and for women, after a few babies, having a little pot seems to be inevitable.
But with a little devotion to exercise, the good news is that you can achieve a flatter, firmer stomach. You don’t need to join a gym or even step outside your front door. You don’t even need any special equipment — just yourself, and a place to lie down! As before any exercise, always start with a few stretches.
1. Calf stretch
2. Thigh stretch
3. Back stretch
Then start with these exercises in my Mini-morning workout. You can get a full copy free by e-mailing to [email protected].
Stomach Curl
1. Starting position — lie on you back, knees bent, feet flat on floor 30 cm apart 2. Hands by your ears 3. Breath in 4. Tilt pelvis forward towards hips and lift your chest up, tensing stomach muscle. Exhale as you come up 5. Do 20 repetitions and rest
Tip: Always breathe out at the point of maximum effort
Oblique Crossovers
1. Starting position — as Stomach Curl 2. Raise right elbow and shoulder towards opposite knee 3. Return to start position 4. Raise left elbow as (2) 5. Return to start position 6. Do 20 repetitions and rest
If you get into the habit of performing these exercises, you should see a lot more definition within a month or so.
Join Me in My Weekly Task
* Take Some Exercise Every Day.
Why? Moderate activity at least 5 days a week significantly improves health and well-being. It also keeps the body looking toned.
How? Try a variety of these moderate activities 5 days a week — Walking — Golf — Table tennis — Swimming — Roller blading — Ball game — Exercise with a video — Mini-morning workout.
Recipe of the Week
Chicken Florentine With Fresh Mushrooms
Ingredients
Serves 6
6 boneless skinless chicken breast halves
1-1/2 small onions, quartered
21 g unsalted butter
210 g fresh mushrooms, sliced
430 g frozen chopped spinach, cooked and drained or 170 g, chopped and cooked
1/2 tsp. ground nutmeg
2 tbsp grated Parmesan cheese
Method
Combine chicken breasts and onion with water to cover in a saucepan. Cover and poach chicken about 20 minutes over medium low heat until just white throughout. Melt butter in a heavy non-stick skillet over medium high heat. Sauté mushrooms until tender, about 5 minutes. Preheat broiler. Place spinach in a 20x20 cm square baking dish. Sprinkle with nutmeg, salt, and pepper to taste. Arrange chicken in a single layer over spinach. Top with mushrooms. Sprinkle with cheese. Broil for 1-2 minutes, until cheese is melted. Add remaining ingredients and steam another 5 minutes until fish flakes easily and vegetables are crisp-tender. Pour sauce over individual portions just before serving.
Ask Alva
You have told us that we should drink at least 8 glasses of water a day to help improve our metabolisms. I have been trying this, but I find it so difficult as I work in a busy office and have lots of meetings — I can’t be running to the loo every five minutes. Peter
You are not alone in your dilemma, but you will agree that your body needs a certain amount of water to function efficiently. Also, it keeps your skin looking fresh and young, and stops it drying out. If you have not been drinking sufficient water for some time, it will take your body time to settle down to the new routine. Try drinking water according to a routine — a glass when you wake in the morning and a glass with each meal. Some people drink a glass of water before each cup of tea or coffee. Having a bottle of water in the car is always handy. Do the best you can. If you feel dehydrated, you will also feel lethargic, and that means your metabolism slows down — so give it your best shot!
For all your weight concerns and questions e-mail Alva Carpenter at:
Selected letters will be replied to in this column.
