Feel the crunch

BODY TONE WORKOUT
WORDS ANNE-MARIE LATEGAN PHOTOS EDDIE MACDONALD MODEL KERRY DEAGUIAR @ WWW.WATHLETIC.COM
FEEL
THE
CRUNCH
Make that
muffin top
disappear
with these
top toning
moves!
■ SETS, REPS
AND FREQUENCY
If you’re new to toning
exercises, aim to do
two sets of ten to 15
repetitions. Otherwise,
do two sets of
20 repetitions.
■ WHERE TO BUY
65cm Fit Ball, £15.54
(www.jordanfree
weights.com)
60 April 2011 www.womensrunninguk.co.uk

SIDE ISOLATED CRUNCHES
AREAS TRAINED: SIDES (OBLIQUES) AND STOMACH (RECTUS ABDOMINIS)
WHY DO IT
Get rid of flabby sides.
TECHNIQUE:
■ Lie on your back with your knees bent.
■ Place your right hand behind your head and
extend your left arm alongside your body.
■ Lift your shoulders and left arm off the floor,
then crunch sideways, reaching your left hand
towards your left foot.
■ Return to the centre position and lower
your shoulders back down to the floor.
■ Complete one set on the left before
repeating on the right.
BE SAFE:
Don’t strain your neck and breathe out
when lifting.
SIDE LEG LIFTS
SIDES (OBLIQUES)
WHY DO IT
Prevent those flabby areas hanging
over your jeans.
TECHNIQUE:
■ Lie on your left side, resting your head
on your left arm and supporting your body
with your right hand on the floor.
■ Lift both legs off the floor, hold for
a second and then lower your legs.
■ Complete one set on the left before
changing sides.
BE SAFE:
If your hip hurts, roll slightly forwards
or backwards, to get comfortable.
www.womensrunninguk.co.uk April 2011 61

BODY TONE WORKOUT
BACK EXTENSION WITH SIDE BEND
AREAS TRAINED: LOWER BACK (ERECTOR SPINAE) AND SIDES (OBLIQUES)
WHY DO IT
Lose inches around your waistline, reducing
the appearance of a muffin top.
TECHNIQUE:
■ Lie on your stomach on the floor, keeping
your hands next to your ears.
■ Lift your upper body off the floor.
■ Bend sideways towards the left, then return
to the centre position and lower your body.
■ Repeat towards the right side.
■ Alternate between left and right.
BE SAFE:
Keep your feet on the floor at all times, to prevent
your back from hyper-extending (over bending).
SIDE LIFT OVER STABILITY BALL
AREAS TRAINED: SIDES (OBLIQUES)
WHY DO IT
The instability of the ball will help tone your muscles faster.
TECHNIQUE:
■ Sit with your right hip on a stability ball, extending
your right leg forwards and your left leg backwards.
■ Rest both feet against a secure object, to help
you balance.
■ Keeping your hands crossed over your chest,
lower your body sideways.
■ Lift back up to the starting position.
■ Complete one set on the right side before repeating
on the left.
BE SAFE:
Keep your back straight.
62 April 2011 www.womensrunninguk.co.uk

STABILITY BALL CROSS BACK EXTENSION
AREA TRAINED: BACK (ERECTOR SPINAE)
WHY DO IT
Reduce the appearance of back fat.
TECHNIQUE:
■ Lie with your hips and stomach on a stability ball,
crossing your hands over your chest and relaxing
completely over the ball.
■ Lift your left shoulder up, looking to your left side.
■ Lower back down.
■ Repeat to the right side.
■ Alternate between left and right.
BE SAFE:
Don’t hyper-extend (over bend) your lower back
when you lift up.
REVERSE STABILITY BALL BACK EXTENSION
AREAS TRAINED: LOWER BACK (ERECTOR SPINAE) AND BOTTOM (GLUTES)
WHY DO IT
Improve your posture, and reduce the appearance
of back fat and a muffin top.
TECHNIQUE:
■ Lie with your stomach over a stability ball,
placing your hands on the floor.
■ Keeping your legs straight, lift them off the floor,
pivoting over the ball until you form a straight line
between your feet, knees, hips and shoulders. Your
spine should be in a neutral position.
■ Hold this position for several seconds.
■ Lower your legs with control, until your feet
touch the floor.
BE SAFE:
Don’t bounce on the ball, make sure your movements
are slow and controlled, and breathe out when you
lift your legs.
For more great workouts,
check out our website,
www.womensrunninguk.co.uk
www.womensrunninguk.co.uk April 2011 63