Two killer moves for your abs

Besides a respite from the heat and humidity that largely passes off as the weather during most of the year in India, winter (unless you are unlucky and live in parts of the country that don’t have that short season) is when most of us are tempted to skip workouts and go a bit berserk with food and drink.

Also, winter clothing is always a good camouflage for fat bellies in particular and out-of-shape bodies in general. But I’m assuming most readers of this column are the kinds who are serious about their workouts, temperatures and seasons be damned.

I like to look at the winter months as a preparatory period, a time when you can actually adopt a good workout regimen to prepare for spring and summer when those jackets and pullovers will be off and you’re able to show off your buffed and in-shape self.

Besides, of course, keeping fit ought to be a year-round effort and not restricted to just a few months. So without much ado, here are two killer exercises to give you toned abdominal muscles.

The first one is the Hanging Knee Raise. Grab an overhead chin-up bar (see illustration 1 and 2) with your hands a little more than shoulderwidth apart. Keep your back straight and bend your legs at the hip so that your thighs are at 90 degrees to your torso. This is the starting position.

Now, pull your knees upwards in an attempt to touch your chest with them (yes, it’s tough and you may only be able to move them half way there). Pause. Then slowly move them down to the starting position. That’s one repetition. Try to do as many as you can for one set. Do three such sets. As you grow used to this exercise, you can tweak it by twisting your legs to each side while raising your knees. This move affects your obliques (the abdominal muscles at the sides).

The second one is the Swiss Ball Leg Raise. Lie on your back on the floor (on a mat, perhaps) with your hands on the floor by your sides. Hold a Swiss ball (big inflatable ball that most gyms have and are otherwise available in sports shops) between your legs. Now, without moving your upper body or arms, raise your legs (while they hold the ball) up as high as you can. Pause and then slowly return to the starting position. That’s one repetition. Do a set of as many as you can. Then repeat for two more sets.

Both the exercises are not easy ones but very effective. Build them into your workout schedule and see the difference they make.

Remember though, that abs workouts alone can’t reduce your waistline or give you an elusive six-pack. Cardiovascular sessions (running, cycling or cross-training) as well as a sensible diet are also essential in losing the tyres around your middle.

-Muscles Mani

write to musclesmani@intoday.com
Caveat: The physical exercises described in Treadmill are not recommendations.
Readers should exercise caution and consult a physician before attempting to follow any of these.