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Exercises for a flatter stomach & slimmer thighs – Justina Elumeze
Fitness

Exercises for a flatter stomach & slimmer thighs

06/03/2013

Exercises for a flatter stomach & slimmer thighs - JustinaElumeze.com

This is my second segment on the stomach and thighs where I will show you the most effective workouts I know to flatten the stomach and give you longer, leaner, toned legs.

These exercises work. However, one thing you need to bear in mind is that if you want to see results, you also have to be willing to work.

By this I mean that you must be willing to put in the time to exercise (a minimum of forty five minutes a day, four days a week, for a minimum of six weeks before you actually see decent results). You need to have the discipline (to change a probable lifetime’s worth of wrong habits) and you need to make the effort to keep the body form perfect throughout whilst doing all exercise routines (and not be tempted to cheat by slouching or relaxing your core when it gets hard) to be able to get the full effects from these workouts.

So, lets start and get even hotter and more beautiful…!

xxx

Thighs

  • Standing tall, with your back against a wall, your shoulders back and your stomach taut, place your feet about a foot apart and position yourself as if you are sitting on a chair with your thighs parallel to the ground. Place your hands straight down on either side of you with your palms facing the wall. Hold this position for a minute, breathing normally throughout. After a minute, slide your back up the wall slightly (approximately five-ten inches) and hold for thirty seconds, before going back down, again with legs parallel to the ground for a further minute. Rest for thirty seconds. (If you are unable to hold for the full minute, slide your back slightly up the wall and hold for ten seconds before returning to the full seated position to complete the minute.) Repeat this sequence three times.
  • With legs hips width apart and hands straight out in front of your chest, squat down as far as possible, maintaining a straight back and a taut stomach taut throughout. On the way up lift your leg straight out to the side of your body, raising this leg up as far as you can and aiming for the inside leg to be parallel to the ground, with toes pointed towards the wall and still maintaining a straight back. Squat down again and do the same with the other leg. 3 sets of 20 reps.
  • Do as above but instead of taking your leg to the side, lift your straight leg out in front of you. Squat back down and do the same with the other leg raising it straight out in front. 3 sets of 20 reps.
  • Again, squat down as before but this time, bring the leg back, squeezing the glutes as you raise the leg back as high as you can. As you bring the leg back, squat down again and do the same with the other leg. 3 sets of 20 reps.
  • On all fours and with a neutral spine throughout, raise one bent leg so that the thigh is parallel to the ground and lift this leg up with the toes pointed towards the ceiling as high as you can. Squeeze the glutes as you raise your leg and use controlled, smooth movements throughout. Lower your leg to the starting position where the thigh is again parallel to the ground and repeat. On the last rep, once the leg is raised high, keep it there for two seconds and then raise even further for another twenty reps, squeezing your glutes even more, breathing normally throughout and keeping your back straight to avoid slouching. Remember to keep the movement smooth and controlled. 3 sets of 20 reps.

Stomach

Exercises for a flatter stomach & slimmer thighs - JustinaElumeze.com

 

  • Lie down and raise both bent legs in the air so that the calves are parallel to the ground. Place your hands behind your head to support your neck and with your chin pointed towards the ceiling, crunch up for twenty. Ensure that your stomach is flat and taut throughout. On the twentieth crunch, go up and instead of going back down, do a further twenty crunches. 3 reps of 20 sets.
  • Sitting on the floor, lean back and place your hands on either side on the floor. With bent legs, bring your knees up to your stomach whilst keeping your stomach muscles tight. Hold this position for two seconds before lowering your legs back down and straightening them out in front of you, without letting your legs touch the floor. Repeat. 3 sets of 20 reps.
  • Lie on your back with your arms straight out behind your head and with your legs straight and raised about forty five degrees off the ground. Lift your chest and aim to touch your toes with your hands. Raise yourself so that your back is totally off the floor. Hold for two seconds before lowing yourself back to the start in a smooth, controlled movement. Keep the stomach muscles tight throughout. 3 sets of 20 reps.
  •  Lying on the floor with knees bent and your feet on the floor, place your left hand on your stomach ( this will help to see how flat your stomach is) and the right hand behind your head. raise your left leg and at the same time crunch up and twist so that your right elbow meets your left knee. Repeat for twenty before swapping to work the other side. 3 sets of 20 reps.


Cool Down

I mentioned previously that I would go over some cool down stretches as this is essential to any workout. 

Just as in warm ups, the cool down period alleviates any possible soreness felt from a strenuous workout, brings your heart rate and breathing back to normality, flushes out any toxin build up from the body and assists in preventing injuries to the body that can otherwise be gained if warm up and cool down stretches are omitted from a workout.

Below are a few cool down stretches that can be incorporated into any workout. 

As always, take caution when doing any form of exercise and if you have any difficulties at any time whilst doing any routines, stop immediately and seek medical assistance if symptoms persist.

  • Stand with your feet wide apart, your knees slightly bent  and with your hands at your side, stretch both arms slowly out from your side to meet above your head, moving slowly and inhaling deeply as you do so. Return your hands to your side, exhaling. Repeat twice more.
  • Do as above but with your hands above your head, bend from your waist with a flat back slowly so that your chest is aiming to meet your thighs. Slowly exhale as you lower your chest to meet your thighs with your shoulders, head and neck totally relaxed. Place your hands on your calf muscles and slightly pull for an extra stretch but ensure that your body is totally relaxed throughout. Aim for your head to rest between your legs. Hold for as long as possible and until you are fully relaxed.
  • Seated on the floor with your legs wide apart, raise your hands straight above your head and inhale deeply. Lower your body to the left (both arms still straight) to meet your left leg, relaxing and exhaling as you move. Bending at the waist, aim to rest your left arm and head on your left leg. Relax, hold, come back up and repeat to the other side.
  • Seated and with your legs straight out in front of you, lower your chest to meet your knees, relaxed as you do so and breathing slowly and deeply as you move. Again, you can put your hands behind your calves to assist in this movement but remember, the aim is to not push but relax into the movement for a greater stretch and increased flexibility.
  • Relax on your back fully with your arms by your side. Inhale and exhale deeply, relaxing your body more into the floor with every exhale. Remain in this position until totally relaxed.
Well done.
 
Keep reading my fitness page (and all my other social media platforms) for more exercises to tone the entire body, as well as the best advice, tips and information on all things pertaining to health and fitness.
 
xxx
 

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