Akshay Kumar Diet and Fitness Secrets

Akshay Kumar’s diet and fitness secrets are something that everyone would like to benefit from. You have seen him hosting the Kitchen Show Masterchef with aplomb. At 43, he looks so hot and fit that even guys half his age may get a complex. No wonder, he was looking absolutely perfect paired opposite Jiah Khan,22, in Housefull as he did with Raveena Tandon eons ago in Mohra. Let’s hear it from the man Akshay himself about fitness and diet tips

Akshay's diet regimen I'm more of a vegetarian, though it is not like I don't eat chicken. One thing about my diet is that I take my meals very early.
Lunch is at 11.30am or by noon and dinner by 7.00pm. It is a habit.

My strong point, on the other hand, has always been sports. I have been connected with the word "khiladi" ever since my schooldays.

 I used to play volleyball and cricket. There was also a game called sqareball which was played only in our school, Don Bosco´s. No
other school knew it. It´s a very rough game in which you hit the opponent with a football and try to knock him down. Sometimes I
remember, boys used to fall flat on their faces and injure themselves.

Try and eat within 20 minutes of waking up. The most important thing to do in the morning is cleanse your body and boost your metabolism. Start with hot lime water. Then start with slow cardio so your body can immediately go into 'fat burning' mode.

You can never drink enough water. Tank up with healthy fluids so your body doesn't think your stomach is empty, it also helps you eat less at meal times.

Eat as often as possible. Keep the portions small. Make sure you are getting enough of carbs, proteins etc. Go for steamed, sauteed or grilled food instead of deep fried. Eating every two hours may seem boring but that's the only way to keep your metabolism high, burn fat and stay healthy. You should never go without food. If you starve yourself, your body goes into shock and stores the food you eat instead of burning it.

You don't have to be so strict on your diet, you just need to be sensible. Eat everything in moderation. If you restrict yourself from eating something you like, it won't be long before you lose control and start to binge. That's the biggest failure of all dieting techniques. Diets are a regime; they are not there to kill you, just to guide you.

Know when to stop If you are given a big plate of food, it doesn't mean you lick the plate clean. Eat in a small plate, take small bites and chew your food properly. Stop eating when you are feeling 70% full. In order to shrink your over sized stomach you must learn to eat little and often. Trust me, it's the best way.

Try to finish eating your meal at least two hours before bedtime. At night, your body is resting so it doesn't need a big meal. Ideally try and have your dinner no later than 7-8 pm. Soups, salads and veggies are perfect for dinner. Definitely no carbs (rice, bread) because your body will not burn them while you're sleeping. It'll only gift you the famous Indian paunch.

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Build an all-sport body

Lay the foundation for muscle growth with a versatile training tool – the power cage (also known as a squat rack). Most men shy away from the power cage, so you won’t have to wait in line to use it. You’ll improve your strength, mobility and endurance with this simple routine. Do the workout three times a week, resting for at least a day between sessions.










BARBELL DUCK-UNDER
Set a barbell at waist height on the supports of a power cage and stand with one hip next to it. Take a long step sideways and duck under the bar. Stand up on the other side and repeat the motion to return to the starting position. Repeat until you’ve passed under the bar eight to 10 times in each direction

REVERSE PUSH-UP
Sit on the floor under the barbell with your legs straight and grasp the bar with a shoulder-width grip. Hang so only your heels touch the floor. Pull your shoulderblades together and bend your arms to pull your chest to the bar. Pause at your highest point, then lower yourself. Aim for eight to 10 reps.

FRONT SQUAT TO SHOULDER PRESS
Load the barbell with a weight you can press overhead eight times. Holding the bar on the front of your shoulders, bend at the hips and knees. Pause when your thighs are parallel to the floor (or lower) and then press up and push the bar overhead. Lower the bar to your shoulders. Do eight reps.

PULL-UP TO HANGING LEG RAISE
Grab the pull-up bar at the top of the cage with your palms facing forward. Pull yourself up until your upper chest is as close to the bar as possible. Holding that position, bend your legs and bring your knees in towards your chest. Lower your legs, then lower your body to the starting position. Aim for six to eight reps.

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The Perfect Day of Weight Loss

You can always use your time better.

Boost metabolism, burn kilojoules and torch your belly for 24 hours with these secrets

7:00am
Wake up and do two minutes of star jumps, high knee skips, push-ups or crunches

7:15am
Have two scrambled eggs on a slice of bacon. A 2009 study from Purdue University in the US found that a high-protein breakfast makes people feel fuller throughout the day, so they're less likely to overeat

7:45am
Hit the gym, and lower weights slowly. Taking three seconds to lower weights during full-body resistance training can rev your metabolism for up to three days, according to a study from Wayne State University in the US. (Study participants used a challenging weight for five sets of six reps for each exercise.)

9:00am
Chug some milk. A diet with plenty of calcium-rich dairy can enhance weight loss, according to a 2007 study of overweight people.

10:00am
Grab a protein-rich snack, like half a turkey sandwich on multi-grain bread with Swiss cheese. In a Georgia State University study, athletes who ate three 1050-kilojoule snacks a day were more likely to lose body fat and have more energy then those who didn't.

11:00am
Walk briskly around the office for a while. A recent study from Mayo Clinic in the US found that lean people walk an average of 5.6 kilometres per day more than obese people do.

1:00pm
For lunch, eat a baby spinach salad with smoked salmon and almond slices. All contain magnesium, a metabolism-friendly mineral.

2:00am
If your meeting is with just one or two people, do it West Wing style, walking the halls as you talk.

4:00pm
Down a cup of green tea. According to a study in the Journal of Nutrition, the catechins in green tea decrease body fat.

5:00pm
Have another mini-meal - and make it fiery. According to a 2006 study review, spicy foods help burn fat and kilojoules.

7:00pm
Take a short walk before dinner.

7:30pm
Eat dinner. If you ate lightly today, don't worry about a heavier meal now: "It doesn't matter when you fuel up; it's how much fuel you put in the tank," says Dr Gary Foster, director of the Centre for Obesity Research and Education at Temple University in the US.

9:30pm
Grab a good book (or magazine!), pop in some tunes, and relax. Stress jacks up your levels of cortisol, a chemical that boosts abdominal fat.

10:30pm
Draw your shades so the sun won't rouse you early. According to a 2008 review, losing sleep affects the hormones that turn your appetite on and off, making you feel less satisfied by food and hungrier overall.

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A Beach Body: Bingo

Add explosive power to your arsenal this season with these four total-body drills

Perform these moves in order, resting only as long as it takes to set up between exercises. Then break for 30 seconds and repeat the circuit once or twice. Rest a day between sessions, but stay active outside the gym.

Stair Shuttle

Stand at the bottom of a staircase. Place one foot on the first step, with your opposite arm slightly bent in front of you and your other arm behind your torso and slightly bent, as if you're ready to sprint up the staircase. Begin switching your feet and arms  so you're sprinting in place. Go as fast as you can for 30 seconds.

 

Crab-Walk Pushup

Assume the classic pushup position. Perform a pushup, then squeeze your abs forcefully and slide your left leg and left arm out to the side as far as possible. Do another pushup, then bring your right arm and leg over so you're back in the starting position. That's one repetition. Do two or three reps in each direction.

 

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Agility Run

Place three cones or small objects 5 yards apart in a straight line. The first marker is your starting point. Sprint to the nearest cone and back. Then sprint to the farthest cone and back. That's one repetition. Rest 10 seconds and repeat for five reps. Mix it up to include backpedals, side shuffles, and skips.

Interrupted Pullups

With an overhand grip, place your hands slightly more than shoulder-width apart on a bar. Pull your chin over the bar, then lower slowly. Perform two or three pullups, then rest for 10 seconds. Continue this sequence until you can no longer complete two pullups

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Beach Body Workout

Burn fat and tone your trouble spots in 4 weeks.

5 Body-Sculpting Rules for Faster Results

Stand tall
To maintain your posture (read: beautify your body in seconds), keep your chest open, shoulders down and back, head level, and spine long.

Contract your core
Engage your abs, back, and obliques (side torso muscles), keeping them taut at all times.

Keep your muscles active
Focus on contracting the muscles you're working throughout the move.

Remember, quality beats quantity
Perform only as many reps as you can do with good form. As soon as you get sloppy, call it quits.

Perfect your breath
Inhale and exhale deeply and evenly throughout each move. Don't hold your breath or gasp for air.

Calorie-Sizzling Cardio Plan

To get a beach-ready body, "you need to bounce the heart rate--get it out of your comfort zone for short bursts," says Jan Griscom, an elite trainer at Chelsea Piers in New York City. By turning up the intensity in short bouts, you'll burn about 40 percent more calories than you would if you worked out at a moderate but even intensity.

This cardio plan works with any type of aerobic exercise, including walking, cycling, and swimming. For the best results, do this 25-minute routine 4 or 5 days a week and choose activities that target your most troublesome body part. To slim your hips and thighs, try walking on hilly terrain, inline skating, or cycling. For belly-flattening cardio, choose rowing or swimming.

Warm up by performing your activity of choice at an easy intensity for 4 minutes, gradually increasing your effort to a moderate intensity level of 5 or 6 on a scale of 1 to 10 for another minute. (1 is not much harder than reading; at level 10 you're running so hard that you can't speak.) From there, ramp up and perform the following bounce intervals at an intensity of 7 to 9:

30 seconds, 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute, 30 seconds. Between each bounce interval, recover for 1 minute at level 5 or 6. Cool down for 4 minutes when you're done.
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Beach Body Workout

Burn fat and tone your trouble spots in 4 weeks.

Ballet Lifts

(Trims hips, glutes, and thighs)

A. Stand straight with hands on hips (or one on a wall for balance), heels together, and toes and knees turned out to sides as far as comfortably possible. Keeping torso and hips steady, brush right foot against ground as you lift right leg (toes pointed) straight out in front as far as possible without moving hips. Return to start.

B. Using same technique, lift leg out to side. Return to start.

C. Lift leg behind you. Return to start; that's one rep. Do 3 reps. Switch legs and repeat.

Ball Hug

(Sculpts chest and shoulders)

Hold large, firm beach ball (or exercise ball) between hands. Lift breastbone, contract chest muscles, and squeeze ball as firmly as possible for a count of 5. Release ball slightly, then squeeze again. Do 16 reps.







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Beach Body Workout

Burn fat and tone your trouble spots in 4 weeks.

Beach Ball Squeeze

(Slims inner thighs)

Lie on back with arms at sides. Place large, firm beach ball (or exercise ball) between legs and raise legs until perpendicular to body. Feet should be flexed and legs bent slightly. Using inner thigh muscles, slowly squeeze into the ball for a count of 4. Pause, then slowly "unsqueeze" to a count of 4, without completely releasing tension. Do 10 reps.

Bridge

(Shapes glutes and hamstrings)

A. Lie on back with arms at sides, knees bent, and feet flat on ground, about hip-width apart. Contract glutes and lift hips up toward the sky to form a straight diagonal line from shoulders to knees. Straighten right leg and extend it toward sky.

B. Lower hips 2 to 3 inches, then press into left foot, contract glutes, and lift hips back up. (Right leg remains in air the entire time.) Do 10 short lifts. Then switch sides and repeat. (If too challenging, start by performing move with both feet flat on ground.)



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Rear-End Crunch

This move is a double-whammy for your backside. Pinpointing both the hamstrings and butt, this exercise strengthens the muscles you use every time your walk or run. This move uses a small dumbbell held between your ankles to heighten the effects of a basic double-leg kick often practiced in Pilates. Be sure to press your hips into the floor to alleviate strain on your lower back.


Carefully hold a light dumbbell (3 to 5 pounds) between your feet or, for greater safety, use ankle weights. Lie facedown with your forehead resting on your hands, palms down, elbows pointing out to the sides, and legs extended.



Press your hips into the floor and bend your knees until your calves are perpendicular to your thighs. (Be sure to squeeze feet together so as not to drop the dumbbell.) Next, tighten your glutes and lift your knees off the floor as high as comfortably possible (not shown). Hold for 3 seconds, then return to start

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Beach Body Workout

Burn fat and tone your trouble spots in 4 weeks.

Plank Twist
(Whittles waistline)

A. Sit on left hip with legs to side and right foot just in front of left. Place left hand on ground beneath left shoulder and right hand on right leg.

B. In one motion, contract obliques (side torso muscles), lift hips off ground, and sweep right arm overhead, so body forms a diagonal line. Hold for two breaths, then slowly lower. Do 4 reps. Switch sides and repeat.




Hit-the-beach shortcut This pre-photo shoot trick from swimsuit models will give your body and confidence an instant pick-me-up. Do two or three of your favorite Bikini Shape-Up moves before you slip into your swimsuit, then grab your towel and glow.

Leg Pull-Back

(Tightens abs and glutes)

A. Assume push-up position with hands directly beneath shoulders and legs straight.

B. Keeping abs tight and torso stable, contract glutes, and raise left leg 6 to 12 inches. Hold for two breaths, then lower. Do 8 reps. Switch legs and repeat.




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Stomach Exercises

Side Crunch

1. Lay on the floor as if you were doing regular crunches. Starting at your waist, turn your legs completely to the left side. Place your hands behind your head for support. 


2. Lift your head up slightly off the ground as if you were doing a regular crunch

3. Lower your head back down so it almost touches the ground. After desired number of reps is achieved, repeat exercise on other side.

Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.

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Beach Body Workout

Burn fat and tone your trouble spots in 4 weeks.

Curl Down-Curl Up
(Tones abs)

A. Sit with legs bent, feet flat on ground, and arms extended at chest height. Lift breastbone to sit tall.

  
B. Using abs for control, slowly roll down one vertebra at a time, allowing spine to curve naturally and arms to come overhead as you lie back onto the ground. Slowly curl back up. Do 8 reps.



Extensions
(Firms lower back and glutes)

A. Lie facedown with hands at sides. Keeping head and neck in straight line, lift chest 2 to 4 inches off ground. Hips and tops of feet should stay anchored. Hold for two breaths, then slowly lower. Do 8 reps.

 B. With toes pointed, contract glutes and hamstrings and lift and extend both legs 6 to 12 inches off ground. Hold for two breaths, then slowly lower. Do 8 reps.

C. Lift chest and legs simultaneously, balancing on pelvis. Hold for two breaths, then slowly lower. Do 8 reps. 








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Beach Body Workout

Burn fat and tone your trouble spots in 4 weeks.

It's time for sun, fun, and, if you're like millions of women, stress. Despite dozens of figure-flattering swimsuit styles, one-third of women still find bathing suit season so distressing they refuse to be seen in one, according to an MSNBC survey of about 30,000 women. That's why this summer, Prevention's got your back and your front and your love handles covered with our fast Beach Body Workout. This two-part plan includes exercises to tone all your trouble spots and a cardio routine to melt away fat so you can enjoy the body-baring season without worry.

The Bikini Shape-Up moves will firm you up and boost your overall body confidence. In a study of nearly 80 women, University of Houston and Old Dominion University researchers found that after just 6 weeks of strength training, women rated themselves as more attractive and had less anxiety about their figures.

"These moves target those 'bathing suit muscles' that you don't want to think about until you have to put them on display," says Howard Schissler, a body-sculpting and Pilates instructor at Chelsea Piers in New York City, who helped design this workout.

And the Calorie-Sizzling Cardio routine will speed up your results so you can uncover with confidence in just 4 weeks.

Bikini Shape-Up
 These exercises work every muscle from your shoulders to your thighs. Do this 30-minute routine 3 days a week on nonconsecutive days. Complete two or three sets of each exercise, performing the specified number of reps before going on to the next move. 
                                       

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Spine of the Times

Teen TV viewing is to blame for boom in back pain.

Think kids grow up fast these days? Here's proof: A Norwegian study found that nearly 60 percent of 15-year-olds complained of having had chronically achy backs during the preceding year.

Those who planted themselves in front of the TV or computer for 15 hours a week or more were three times as likely to have lower-back pain as their more active counterparts (the average American teen watches 3 hours of telly a day). "They sit with their low back flexed--really hunched over--for hours," explains lead researcher Astrid Noreng Sjolie, PhD, a consultant at the University of Bergen. 

Kids who walk or ride their bikes at least 1 mile daily can cut their back pain in half; those activities give still-developing spines a chance to stretch out.

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Every Body Benefits from Pilates

Try these beginner ab exercises

Lower Ab Strengthener This exercise prepares your lower abs--the lower end of your rectus abdominis, a traditional weak spot in women particularly after pregnancy--for tougher Pilates work that follows.

You should feel the impact of these moves mostly in your lower abs and groin, not your ribs and upper abs. Before lifting your hips, tighten and pull the muscles in your groin up, as if you were holding a penny between your legs in your groin area. Then press your navel down. Doing just those two movements will strengthen your abs, even if your hips don't noticeably rise. Also, remember to relax your head into your fingertips and keep your elbows out of sight.

A. Lie with your back on the floor and position a pillow or cushion under your hips and buttocks for added support. Raise your legs and bend your knees, crossing your legs at the ankles. Place your hands behind your head. Your elbows should be out to the sides.

B. Press your abs toward your spine and exhale as you curl your hipbones toward your ribs, initiating the movement with your lower abs. Inhale as you lower your hips. Repeat. More Challenging Lower Ab Strengthener If you can do the first variation easily, try this one.

A. Lie with your back on the floor, your hands down at your sides, and a pillow or cushion held between your thighs and calves. Lengthen your body from the crown of your head to your tailbone.

B. Press your abs toward your spine and exhale as you curl your hipbones toward your ribs. Inhale as you lower your hips. Repeat.

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Every Body Benefits from Pilates

Try these beginner ab exercises

Your Feet

Some moves require you to flex your feet. Others require you to point, or extend them. When flexing your feet, press through your heels to create length in your body, but keep your toes straight, not curled back toward your shins. When pointing your toes, create length by extending through your big toe, but don't overpoint, or overextend, by curling your toes toward your arches.

Your Neck

Don't arch your neck. Whether sitting or lying in position to do Pilates, you want a long neck. Concentrate on lengthening through the crown of your head and tuck your chin toward your neck slightly. Basic Ab Strengthener The benefits of this exercise are increased circulation as well as stronger abs, particularly your upper abs. Resist the tendency to work your upper body in this exercise. Relax your arms, and don't use them to pull your head and shoulders up. If your shoulders rise less than an inch, that's okay. Just do your best.

A. Lie with your back on the floor and your head and neck supported by a pillow or cushion. Your knees should be bent with your feet flat on the floor. Place your hands behind your head with your elbows out to the sides.

B. Press your abs down to your spine and exhale as you curl your ribs toward your hipbones. Inhale as you lower to the floor. Keep your navel flat throughout the exercise. Repeat.

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Every Body Benefits from Pilates

Try these beginner ab exercises

The Basics

Every Pilates movement--when done correctly--starts in your core (abdomen), stays in your core, and ends in your core. A strong core:

Allows a gymnast to hold a handstand and a yogi to hold a headstand
Allows the martial artist to kick through a board and a dancer to leap into the air
Puts more oomph in your tennis swing, more speed to your run, and more control in your ski slalom
Creates power in your midsection and shrinks middle-age spread, helping you to accomplish goals you never before dreamed possible

That's why it's so important that you learn how to move from your core before you attempt any Pilates routine. If you lose the core emphasis, you lose many of the benefits of Pilates. To understand what I'm talking about, try this simple exercise, which I call "zipping up your abs":

Zipping Up Your Abs

Lie back on the floor, with your knees bent, your feet flat on the floor, and your back slightly arched, as shown on the left. Focus on your pelvic area and your lower abdomen, below the belly button. Pull those muscles up and inward, as if you were zipping up a corset. This upward and inward motion will bring your belly button toward your spine as well as lengthen your torso, creating more space between your ribs and hips.

Notice how you've slightly lifted your pelvis and flattened your back but still have a slight neutral curve in your lower back, as shown on the right. Take note of the length in your core. Memorize this sensation.

Imagine that zipper again. Now try to zip yourself up even tighter, lengthening as the imaginary zipper comes up your midsection, almost squeezing yourself taller. This is how you want to feel during every Pilates exercise.

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Every Body Benefits from Pilates

Try these beginner ab exercises

Possibly one of the most exciting aspects of Pilates is that anyone can do it, and everyone can achieve amazing results. Because there's no bouncing, jarring, or stress to your body, Pilates offers the ideal form of exercise for people who, because of joint pain or muscle weakness, shy away from exercise.

It's also convenient. You don't need any heavy, expensive equipment, and you can do Pilates anywhere, anytime. Some of the routines take less than 10 minutes, making Pilates the perfect form of exercise for anyone who finds there's not enough time in the day for exercise. You have 10 minutes to strengthen your abs and back, don't you? You'll start to see and feel results in as few as 10 sessions.

Just some of the many ways you can benefit from doing Pilates regularly include:

A Healthy, Supple Spine Pilates gives more support to your spine, creating space between each vertebra. That extra space not only makes you appear taller, it also creates more mobility, transforming your spine from a stiff rod into a supple string of pearls. This new suppleness prevents degenerative spinal problems, such as slipped disks. It also helps you move with more grace and ease.

Kinder, Gentler Conditioning If you're out of shape, Pilates provides a wonderful way to ease into any kind of fitness plan. Pilates puts no stress on your joints and no wear and tear on your ligaments and cartilage around your joints, especially your knee and shoulder joints. It conditions your muscles in a balanced way and increases your self-awareness by drawing your focus inward. In reality, Pilates is very rehabilitative. It's almost like going to physical therapy sessions. In fact, unlike other forms of exercise, you can safely do Pilates every day without overstressing your muscles or joints. To see results, however, you need to do Pilates only three times a week. But you have to be consistent. That's the key. Improved Mental Outlook and Increased Motivation Pilates benefits your emotional health. The smooth, steady movements quiet your mind and soothe your nervous system. As you lengthen and strengthen your muscles, you'll improve your circulation and whisk tension away. Each workout will leave you feeling calm, balanced, and rejuvenated. Focus on letting the tension go, and you'll be on the path to a healthier body inside and out.

Better Balance, More Coordination In your 40s, balance starts to deteriorate as your muscles weaken and your nerve receptors lose sensitivity. Pilates reverses this aging process by stabilizing your core. Pilates works the small, deep muscles needed to keep your body steady when walking and your spine both supple and strong.

Less Pain and Stiffness If you suffer from osteoarthritis pain, you'll find that lengthening your body through Pilates will help soothe the soreness. Appropriate exercise is vital to managing arthritis, because it increases flexibility for stretches and reduces pain and fatigue. Stretching helps pump vital nutrients to your muscles and tendons, which help keep them healthy and minimize your risk of injury. It also stimulates the production of joint lubricants (synovial fluid) and prevents adhesions. As circulation increases, your legs, back, neck, and shoulders loosen up, relieving aches and stiffness. Pilates also leads to subtle posture improvements, which will also eliminate tension, driving away headaches, backaches, neck aches, and other aches and pains.

Faster Return to Prepregnancy Figure Many women who have given birth ask me how I got my lower tummy so flat after I had my two kids. It doesn't take that much time, but if you do a few moves on a regular basis, you will see results. Muscles have a beautiful memory. They will bounce back with just a little toning.

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Breast exercise tips for men

More and more body-conscious teens want surgery to reduce their man boobs - proving it's not just women who struggle with their body shapes.

 While girls get bingo wings, muffin tops and cankles, boys suffer too.

 Here Fit Squad 's Nicki Waterman reveals how lads can combat moobs, boy bingo wings and male muffin tops with a handy workout guide.

Manage your moobs

 

To minimise moobs, cut back on sugar-laden foods and refined carbs like white bread that raise blood sugar levels. Also cut down booze consumption and saturated fats while boosting your activity level.

 Weight training will firm up your chest, but you'll also need to do some aerobic exercise to burn calories.

 Do something that raises your heart rate for 45 minutes, five times a week. Try running, swimming or football.

 Use these toning exercises to give your chest a pick-me-up:

 

PUSH-UPS

Start by lying on the floor face down. Put your hands by your sides, with your arms bent and in line with your ears. Slowly lift yourself onto your toes and push your arms to lift your body as far as you can, keeping your back straight. Lower and repeat until you start to feel the burn. Do three sets of 10. For a more intense workout place you hands wider apart, this will stretch the pecs more. 

 CHEST PRESS

Lie on an inclined bench, with a dumbbell in either hand. Begin with dumbbells resting beside your chest, with palms facing forward, then lift them up and together in a triangle shape so they meet in the middle above your chest. Breathe out as you lift, in as you bring the weights back down.

Beat boy bingo wings

 

To reduce arm wobble, you need to pump some serious iron. If you can't get to the gym, try these simple exercises at home.

TRICEP DIPS

 Sit with your hands close to your body, gripping the bench or chair. Stretch your legs and slide off bending your knees slightly. Once in position, bend your elbows, lowering your body as low as you can whilst you breathe in. Now raise your body by straightening your elbows, exhaling as you come up. Remember to keep your back straight at all times, always looking ahead. Do three sets of ten.




DUMBBELL CURLS

 Stand upright, with a weight in each hand. Curl one weight at a time towards your chest. Pivot using your elbows which should be in line with your hips. The strain should be entirely on your bicep. Slowly lower the weight each time you curl. Repeat the exercise ten times, switch sides and do three sets of ten on each side.

Remove male muffin tops

 

THE CRUNCH (for upper abs)

 Lie on your back with your knees bent and the balls of your feet placed flat on the ground. With your abdominals clenched, raise your torso off the floor until reaching the crunch position. Hold your ears for balance. Do three sets of ten and work up.

THE LEG SWING (for lower abs)

 Lie on your back and tense your ab muscles. Keeping your legs completely straight, inhale and raise both your legs up over your body. Exhale as you lower your legs and stop when they are four inches from the ground. On the fifth repetition, hold the position for five seconds. Do three sets of ten.

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