Surefire ways to bust flab

| June 5, 2012

Stop your body's downhill slide with these easy moves to tone, sculpt and get back into shape.

SO you’re wearing the season’s latest LBD, sleeveless and sexy. Someone instagrams you. And gasp! Are those batwing arms you have there? You rush to the mirror for a scrutiny, arms flailing.

You suddenly see yourself for the first time. The tush has lost its definition and the midriff certainly looks a bit wider.

Welcome to the reality of a journey towards the big four-o.

Sure you can blame it on a metabolic rate that has gone downhill as the years crunch up. Just so you know, that excuse is going to sound stale. It’s been used at every school reunion or family gathering.

The good news is that you’re not alone in this battle of the body-gone-wrong. It is harder to maintain a good physique as we age. Just ask video fitness guru Denise Austin, who bemoans the fact that she piles on the pounds just as easily when she eats a little too much ice cream despite her excellent workout regime.

Another good news is that fighting the flab at all those oh-so-important areas can be done. Pair this with a simple cardio exercise—any kind that burns calories, like running, swimming or brisk walking. As Dr Oz Mehmet, co-author of You: On a Diet, pointed out in the book, “The most potent and long-lasting fat burners are created not when you’re swimming or running, as you might believe, but after strength training.”

Leg raises. Target: Belly
The leg raise strengthens the abdominal and lower back muscles. Lie flat on the floor, inhale and raise both legs, keeping your knees straight and your buttocks on the floor. Exhale and lower your legs. Repeat ten times.

Side leg lifts. Target: Thighs
This Pilates move is easy to do on your own at home. “Many of the mat exercises in Pilates work on the core muscles. This one is absolutely great for the inner and outer thighs,” explains Pilates instructor Joanne Ho.

Begin by lying on the side with the whole body in a straight line. Lift both legs up to hip height. Lift and lower top leg, keeping bottom leg still. Repeat 10 times. Now lift and lower bottom leg, keeping top leg still. Repeat 10 times and change sides.

Bicep curls. Target: Arms
Begin by standing with your feet shoulder-width apart. Tuck your elbows by the side, with palms facing forward, grasp the weights, and curl the weights up to shoulder level. Repeat 10 times. Speak to a professional for the best set of weights to suit your needs.

Locust Superman pose. Target: Tush

Yoga instructor Parveen Nair of Swarypa Yoga explains, “The pose looks unassuming, but it really challenges the buttocks, as well as strengthens the muscles of the spine and backs of the arms.”

Lie on your stomach with your arms alongside your body, palms facing up. Rest your forehead on the floor. Then gently lift your head, upper torso, arms and legs. Keep your arms parallel to the floor with your abdomen and lower ribs firmly resting on the floor. Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times more. (Because of the strain on the lower back, this pose may not be suitable for everyone. Best to check with your physician.)