METRO PLUS

Middle management

NAMITA JAIN

Keeping the belly in shape is the hardest battle. But it can be won provided we understand what we are up against

What causes belly fat?

The human body stores surplus calories as fat. Where it stores it depends on age, gender and genes. While men store fat around their middle and tend to be apple shaped, women tend to be pear shaped and store fat around the hips and thighs.



How do you work your abdominal muscles?

Exercise your abs on alternate days. Never repeat the same workout. Abs, like other muscles, need a minimum 48 hours rest after a workout to tone and strengthen.

Operation Flab: The abs routine

Abdominal crunch

Lie on your back with knees bent, and hands behind your head. Lift shoulders off the floor and curl your legs towards your ribcage; simultaneously. Slowly, return to starting position.

Do 2 sets of 12 reps.

Reverse curl

Lie on your back and lift and bend knees at 90-degrees. Contract your abs to stabilise your torso, and bring hips and knees towards chest. Slowly return to starting position.

Do 2 sets of 12 reps.

Oblique twists

Lie on your back with legs bent and arms behind your head to support your neck. Contract abs and lift shoulders off the floor. Place the right leg over the left. Use your oblique muscles by attempting to bring the left shoulder towards the right knee. Do 12 reps. Switch sides and repeat.

Oblique scissors

Lie on your back with legs extended and arms behind your head to support your neck. Contract abs and lift shoulders off the floor. Use oblique muscles by attempting to bring the left shoulder towards the right knee and the right shoulder toward the left knee. The right and left leg accounts for one rep.

Do 2 sets of 12 reps.

Back extension

Lie on your stomach and place hands on lower back. Lift upper body off the floor; keep eyes on the floor and chin in a relaxed position. Slowly return to starting position.

Do 2 sets of 12 reps.

How to fight the battle of the bulge Evaluate your eating habits The healthiest way is to maintain a normal weight. Match your calorie intake to your calorie needs to prevent weight gain. You need a well balanced nutrition plan, eat three to five small meals a day rather than two big meals, eat low-fat instead of full fat, egg white instead of the whole egg and whole-grain instead of refined products.

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