The Hong Kong International Film Festival 2012 starts today, and movie-goers will soon be spending more time than ever in cinemas around Hong Kong. But for those of us who already sit too much during the week, the prospect of sitting for several more hours in a theatre complete with popcorn and soda iisn’t exactly a prescription for better health.
To prepare your belly for all the sitting and snacking, here are three efficient tummy tuck exercises to add to your workout. Each incorporates dumbbells and your own body weight.
1. Palm to elbow walking plank
- Start in the plank position, resting on your palms.
- Bring one arm down so that your forearm is resting on the floor, then bring the other arm down so that you are back in the plank position, but on your forearms.
- Reverse the movement, returning to resting on your palms.
- Perform 10 to 15 reps depending on your fitness level.
Variations: If performing this exercise on the floor is too advanced for you, do it on a bench.
2. Plank with dumbbell overhead reach to rotation
- Start in the plank position, with a dumbbell in one of your hands.
- Reach the hand holding the dumbbell up to the ceiling, so that your chest is open to one side, while remaining balanced on the other hand.
- Bring the dumbbell back down, and in one movement reach across your chest so that the dumbbell hand passes under your resting arm.
- Return to the starting position, switch hands, and repeat the movement on the other side.
- Perform 12 to 16 reps depending on your fitness level.
Use between two to six kilogram weights, depending on how strong you are. Always choose a weight that you can use safely.
3. Floor wipes
- Start by lying on your back with a dumbbell in each hand, arms straight up and at chest level.
- Bring your legs up, with your knees bent at 90 degrees, centered over your hips.
- Keeping your feet together, lower your knees to the side. Bend your opposite arm to the floor to counterbalance, keeping hold of the dumbbell.
- Return your knees to the starting position and repeat on the opposite side.
- Perform 12 to 20 reps depending on your fitness level.
The heavier the weight, the easier this exercise will be. I suggest using a pair of four to six kilogram dumbbells.
These tummy tuck exercises are an excellent way to train your core and arms
while gaining stability and strength, as well as improving your coordination. Have a
great time at the movies and enjoy the workout!
Janet Wahlquist is a guest writer for LifestyleAsia and head personal trainer at Fitness Compass Hong Kong. For more information, check out www.fitnesscompass.com.hk where LifestyleAsia members can receive their first 90-minute PT session free of charge.