Having trouble finding the right techniques to whittle down your middle to reveal well-defined abs and a sexy lower back? With hundreds of exercises that come out every month in health and fitness magazines, it’s hard to know where to begin. Having trouble finding the right techniques to whittle down your middle to reveal well-defined abs and a sexy lower back? With hundreds of exercises that come out every month in health and fitness magazines, it’s hard to know where to begin. To add to the frustration, some exercises require equipment that you might not have on hand. To help you avoid the fuss and confusion, I have outlined below an easy plan that will direct you towards your goal and keep you motivated. No equipment is needed for these seven simple exercises and they can be done anywhere: in the comfort of your own home, at the gym, at the office, or in your hotel room when you’re on the road.

Your waistline is made up of two main sets of muscles: the abdominals (rectus abdominis, transverse abdominis, internal & external obliques) and the lower back (erector spinae, back extensors). Each of the exercises provided in this workout focuses on strengthening a different set of these muscles. Working these muscles from various angles will ensure that you train and shape every muscle in your midsection and lower back.

Unless you want to build thicker denser muscles, you do not need to train with weights. The abdominal and lower back muscles are like any other muscle in your body. That means if you train them with heavy weights, they will hypertrophy, or in other words, gain size. To achieve the sculpted look of tight, toned muscles, you would do best to work with higher repetitions with little or no weight. Train for 2-3 sets of 12-20 repetitions or do as many repetitions of the exercise with good form as you can for 30-60 seconds, or until you tire. Remember to rest between each set for 30-60 seconds.

Proper technique is essential to achieve optimum results and decrease the chance of injury. Always perform each rep with control. Avoid the common mistake of supporting your neck with your hands when training your abdominals. Both your neck muscles and abdominal muscles need to be strong to ensure good posture. When your neck muscles begin to fatigue, stop the exercise. With consistent training, your muscles will eventually become stronger and build the endurance to perform more reps.

If you suffer from a tight lower back, you may need to incorporate sustained stretching exercises to help give you a better range of motion to perform your ab work. If you have lower back problems, check with your doctor first before attempting to try these exercises. Never work through pain or discomfort.

Don’t forget that all the muscles of your body should be trained in an effort to maintain muscular balance. This is important for good posture and helps reduce the risk of injury. Keep in mind, however, that no technique will help you achieve a trim, toned waistline if you don’t also work to maintain a low body fat percentage. Incorporating a well-balanced exercise routine with proper nutrition and regular cardiovascular work, such as: running, biking, or rowing, will help you to lose the flab and get with the fab!

With these seven simple exercises, you can firm up your waistline anywhere. Now there’s no excuse why you can’t have well-defined abs and a sexy lower back. Feel great, have fun, and look forward to strutting your stuff and showing off your yummy tummy!

TRAINER TIPS

WARM-UP: Always warm-up before exercise. Do 5-10 minutes of brisk walking or jogging on the spot.

STRETCH: Perform stretches for the full-body.

THE HOT MOVES

Standing Oblique Twists

Muscles targeted: internal and external obliques

1. Start in a standing position with your legs hip width apart.
2. Tense your abdominal muscles.
3. Raise your right knee up towards your chest while you twist your torso to the right.
4. Lower your right leg back down, lightly touch the floor with your foot and then repeat the movement with the same side. Do this for 15-20 reps.
5. Switch and work the left side.

Back Extension on Mat

Muscles targeted: erector spinae, back extensors

1. ie face down on your front.
2. Extend your arms straight, keeping them by the sides of your head.
3. While keeping your hips intact with the floor, raise your upper body upwards. Return to starting position and repeat. Do 12-15 reps.

Opposite Arm and Leg Lifts

Muscles targeted: erector spinae, back extensors

1. Lie face down on the floor.
2. Extend your arms straight by the sides of your head.
3. While keeping your hips intact with the floor, raise your right arm and left leg up towards the ceiling at the same time while keeping your hips intact with the floor.
4. Return to starting position.
5. Alternate by raising your left arm and right leg up towards the ceiling at the same time while keeping your hips intact with the floor.
6. Do this exercise by alternating sides. Repeat for 10-12 reps per side.

Side ups

Muscles targeted: internal and external obliques

1. Lie straight on your right side. Hold your body up by standing your right arm
   up while resting on your right forearm.
2. While keeping your legs together, thrust your right hip off the floor. Return to starting position and repeat again for 10-15 reps.
3. Change sides and repeat this movement with your left side.

Vertical Leg Thrust and Lower Legs

Muscles targeted: rectus abdominis

1. Lie on your back with your hands tucked underneath the outer sides of your
   hips.
2. Use your abdominal muscles to thrust your legs up towards the ceiling.
3. Lower back to starting position and then lower your legs towards the floor while
   tensing your deep abdominals throughout the movement. Lower your legs only to
   the point before you start to arch your back. The distance that you can lower
   towards the floor depends on how much you can keep your abs tense to protect
   your lower back.
4. Return your legs to vertical position and repeat the vertical
   leg thrust and the lowering of your legs.
5. Do 15-20 reps.

Reverse Crunch

Muscles targeted: rectus abdominis

1. Lie with your back on the floor. Place your hands by your sides with palms down on the floor.
2. Bring your knees in towards your chest until they’re bent to 90 degrees, with feet together.
3. Tense up your abs and curl your hips off the floor.
4. Lower and repeat for 15-20 reps.
5. Use your abs to lift your hips rather than swinging your legs and creating momentum.

Modified Sit-ups

Muscles targeted: rectus abdominis

1. Lie with your back on the floor.
2. Bend your knees and keep your feet flat on the floor. Do not make the mistake of holding down your feet with it hooked underneath straps or have someone hold your feet. Not only does this mistake cause harmful stress to the lower back, it does not effectively activate the abdominal muscles.
3. Curl up and forwards with your upper body while keeping your feet heavy on the floor.
4. Lower your upper body to the starting position and repeat for as many repetitions
   that you can do with good form for 30-60 seconds.

Every month Anna Wong, personal fitness trainer to the stars, will be writing a column for Asiance Magazine. This column is dedicated to your questions and concerns in health and fitness. Your suggestions and requests are welcome. This column is for you so your feedback is important. To contact Anna, email her at anna@annawongfitness.com.

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