The year-end festive period usually means one thing: lots of food and copious amounts of drinks. And yet everyone knows that looking good is key for the new year.
Which is why we’ve put together some exercises you can do to help flatten the bulge that you may have acquired due to some indulgence. Remember though, to only exercise an hour after you had a meal, when your food is fully digested.
If you prefer to follow a video, watch the guide at the end of the post.
1. Begin by standing tall, with your arms by your side, shoulders down and back. Tuck your core in slightly to keep it strong and engaged. Keep your body straight, with your feet positioned about hip width distance apart without locking your knees.
2. Lower into a squat position, hinging from the hips without rounding your back too much, with hands flat on the floor in front of your feet.
3. Kick your feet back to a high plank (push up) position with your arms extended. Try not to lock your elbows by keeping a slight bend in them. Engage the muscles in your arms, core, and lower body to keep your body straight.
4. Explosively propel your feet back up to the squat position, with your feet just behind the bottom of your palms.
5. Jump as high as possible from the squat position, with arms extended over your head
Repeat exercise for about 12-15 reps each set. Aim for 3-5 sets with 30 seconds rest in between, for maximum benefits.
1. Start at a high plank (push up) position, arms shoulder width apart, with palms flat on the floor. Keep your wrists and elbows stacked directly underneath your shoulders. Avoid hyperextending your elbows. Tuck your core in, keeping it engaged the whole time. Keep your feet about hip width distance apart. Your body should form a straight line from head to ankles.
2. Lift your right foot off the floor, bringing your right knee to your chest as close as you can, while keeping that same foot elevated off the floor.
3. Kick your right foot back to starting position while simultaneously repeating the same movement with your opposite leg as described in step 2.
4. Repeat exercise by alternating each leg until desired amount of reps achieved.
Aim for 12-15 reps each leg, in a total of 24-30 reps each set. Execute exercise for 3-5 sets, with 45 seconds’ rest in between sets.
Alternating Forward Lunges with a Twist
1. Start at a standing position with feet about hip width distance apart. Hold a medicine ball (alternatively you can use a towel that is pulled taut) in front of you with your elbows flexed at 90 degrees, and close to your body. Keep your core tucked in slightly and engaged. Pelvis in a neutral position.
2. Keeping your balance, lift your right foot of the floor and step your right foot directly forward about a metre apart.
3. Lower yourself into a lunge position, keeping your right knee directly on top of your right ankle. Your right shin should be perpendicular to the floor. Left leg is also kept flexed at 90 degrees, with your left knee elevated about 5-6 inches off the floor. Your hips should be squared to the front and not tilting on either side. Pelvis is still in neutral position.
4. Keeping your torso upright, twist your upper body to the right, keeping your medicine ball as it was in the starting position. Your hips and pelvis should still remain in a neutral position.
5. Turn your torso back towards the front, and step your right foot back to standing as described in step 1.
6. Repeat on the opposite side. Left foot lunges forward, and twist to the left.
Aim for 8-10 reps on each side per set, for the total of 3-5 sets.
By Amelia Zaidi, Personal Trainer, Pure Fitness Ocean Financial Centre
Photography by Shaun Ng and Md Faizal Bin Misdi