Slim your belly with these moves for beginners to help you sculpt and tone your midsection prepared by personal trainer Anne-Marie Lategan.
Reps and sets
Aim for two to three sets of each exercise, performing around 12 to 15 repetitions each time. Try to perform these moves two to three times per week.
Pelvic Tilts
Photos by Eddie Macdonald
- Lie on your back with your knees bent and your feet flat on the floor. You should have a normal arch in your back.
- Place the fingertips of one hand on your hip bone.
- Place the fingertips of the other hand into the small of your back.
- Push your lower back into the floor.
- The arch in your lower back should be flat. Your finger should be moving slightly up towards your ribcage.
- Control each repetition by feeling the same amount of pressure on your finger in the small of your back.
- Arch your back off the floor.
Tip: Always warm up your core with pelvic tilts. It helps to stimulate the nerve supply between the brain and your muscles. This will prevent back pain and other injuries.
Medicine Ball Stomach Lifts
- Lie on your back on the floor.
- Place a medicine ball on your stomach and hold it in place with your hands. Pull your belly button in towards your spine, then gently push down with your hands on the ball.
- Don’t hold your breath.
- Push your stomach out and lift the medicine ball up. Don’t move your shoulders or hips.
Tip: Breathe normally. Your control will get easier with practice.Toe Taps
Toe Taps
- Lie flat on your back and lift your legs up to form a right angle.
- Perform a pelvic tilt.
- Slowly lower your legs until your toes touch the floor.
- Ensure that your back is not arching up off the floor.
- Slowly lift your legs up.
Tip: It’s not easy to do controlled movements like this without arching your back. It may take time to perfect this move, but it will come with practice.
Hip Rolls
- Lie on the floor with your legs at a right angle.
- Take your arms sideways and place your palms flat on the floor.
- Slowly roll your legs over to the left side.
- Allow your knees to touch the floor but try not to rest.
- Keep your shoulders on the floor.
- Lift your legs up to the starting position.
- Roll your legs over to the other side.
- Alternate between each side.
Tip: If you start to move down after a few repetitions and lift your shoulders off the floor, then you’re using momentum and not control. Keep the movements slow.
Crunches
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your hands next to your ears.
- Look up towards the ceiling.
- As you crunch your head and shoulders off the floor, do a pelvic tilt (see exercise one) and prevent your stomach from bulging out.
- Slowly lower with control and remember to breathe.
Tip: Working on the correct technique will maximise the results you get in the following weeks.
Side Leg Lifts
- Lie on your left side with your left arm supporting your head.
- Keep your right arm in front of your body to aid your balance.
- Lift both legs off the floor.
- Complete one set before changing over to the other side.
Tip: if your hip bones dig into the floor, roll your hips slightly forwards or backwards until you find a comfortable position.
