Nicki Waterman’s Flat Stomach Plan: The Ultimate Abdominal Workouts and Diet

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Nicki Waterman. Nicki Waterman’s Flat Stomach Plan: The Ultimate Abdominal Workouts and Diet

Nicki Waterman’s. Flat Stomach Plan. The Ultimate Abdominal. Workouts and Diet

Contents

Introduction

What is the curl?

So how does ab training work?

Forward flexion – bending down

Rotation and forward flexion – bending and twisting

The breathing powerhouse

Curls vs sit-ups

Some myths about abs training

Curls will give you a flat stomach

Curls burn calories fast

You need to do ab training every day for quick results

It is best to put your hands behind your head during a curl

The upper and lower abs are two separate groups of muscles

Is the curl safe?

How to Use this Book

Warming up and cooling down

When you are ready

Questions and answers. How often should I curl?

How long should I work my abs?

What is the best time to do the curl?

How long will it take to get a flat stomach?

Do I need to warm up for abs training if I have already warmed up for my other exercises?

What about cooling down?

You mention the back often. What’s my back got to do with it – I thought ab training was for my abdominals?

You also mention good posture – why is this important?

Do I really need to learn how to stand, sit and walk?

Well, how should I stand or sit then?

Sideways Neck Relax

The Shoulder Shrug

Shoulder Back Pull

Bowing Forward

Lunge Stretch

Stand Up and Curl

Hip Circles

Torso Twist with Bar

Stand Up and Stretch

Floor Twist and Stretch

Curl Up and Stretch

The basics

At Rest Position

Top tips for doing the curl

How to Breathe

Ab Breathing

Tip:

The Stage 1 Routine

Ab Curl

Tip:

Oblique Curl

Tips:

Ab Stretch

Tips:

Stretch and Curl

Tips:

Unsupported Curl

Tips:

Cross and Curl

Tip:

Tip:

Reverse Curl

Tip:

Leg Lift and Curl

Tip:

Leg Lift and Twist

Tip:

Cross Arms and Curl

Tip:

Roll Up and Curl

Tip:

Cross Over and Reach

Tip:

Hands to Knees

Tips:

Frog Curl

Tips:

Heel Lift and Reach

Tips:

Twist and Turn

Tips:

Backward Curl

Tip:

Stretch Up and Reach

Tip:

Lift, Curl and Cross

Tip:

Head and Toe

Tip:

Head-Supported Twist

Tip:

Reach Out and Curl

Tip:

Wall Curl

Tip:

Hug Curl

Tip:

Holding Hands

Tip:

Fist Curl

Tip:

Box and Curl

Tip:

Side Curl – stage 1

Side Curl – stage 2

Tip:

Thigh Curls

Tip:

Lift and Twist

Tip:

Double Oblique

Tip:

Rope Curl

Tip:

The best ab move ever

The Criss-Cross Bicycle

Tip:

Fab abs routine. Crossed-Wrist Curl

Tip:

Let Go and Reach

Tips:

Lying Toe Touches

Tips:

One Leg V-Crunches

Tip:

Killer Curl

Tip:

Super abs routine

Stretch Up and Reach. Tips:

High Reverse Curl

Tips:

Twisting Curl

Tip:

The Neck Stretch

Sit Up and Stretch

Curl Up and Stretch

Floor Twist and Stretch

Lunge Stretch

Stand Up and Stretch

Stand Up and Curl

Shoulder Back Pull

So what is the solution?

Back strengthening exercises. The Cat

Swimmer’s Stretch

Hyper Extensions

Opposite Arm and Leg Balance

Tip:

Forearm Press

Cool down exercises for the back. Curl Up and Stretch

Twist and Stretch

The Neck Stretch

Gentle curls during pregnancy

Rock and Back Arch

Modified Ab Curl

The importance of the pelvic floor muscles

Pelvic floor exercises

Exercise 1

Exercise 2

Post-natal exercises

Bridging

Abdominal Hollowing

Pelvic Tilt

Ab Curl

Tip:

Cross and Curl

Elbow to the Floor

Reach Your Toes

Reverse Curl

Warrior Curl

Prayers

Yoga for two

Boat Pose

Forward Bend

Combined Cat and Child’s Pose

Downward Dog

Backbend

Seated Twist

Side-Lying Lift

Tip:

The Star Stretch

Tip:

Scoop Side Reach

Tip:

Rolling Ball

Tip:

Side-Lying Kick

Tip:

Figure Eight

Food is not the enemy

So what is a healthy diet?

Carbohydrates

Sugar

Fruit and Vegetables

Protein

Fats

A word of warning

Eat smart

Watch what you drink

Summary

Breakfasts

Great-tasting breakfasts

Snacks

Simple snacks

Lunches

Sandwiches

Stuffed Pittas

Tortilla Wraps

Some Other Great Lunch Ideas

Dinners

Penne with Broad Beans, Peas and Feta

Chickpea and Spinach Curry

Bean, Pepper and Mushroom Stew

Tofu Stir-Fry

Salmon and Mango Salad

Tuna and Dill Fishcakes

Chilli Prawn and Vegetable Stir-Fry

Coriander and Lime-Infused Plaice

Turkey Breast Steaks with Caribbean Salsa

Easy Chicken Tikka

Lemon Chicken and Potato Salad

Spicy Rice with Chicken

Lamb Meatballs with Yogurt

Teriyaki Pork with Vegetables

Mushroom and Beef Bolognese

Index

Copyright

About the Publisher

Отрывок из книги

Cover

Title Page

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Holding your torso up, lunge forward slowly onto your left (front) leg, ensuring that the knee remains directly above the ankle. You should feel the front thigh muscles of the right (rear) leg stretch. Hold then relax.

Repeat on the other side.

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