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

Pull your tummy in and up as you curl forward as if bowing. Your arms should remain in the same position over your head – your upper body should move as a single unit. You should feel your back muscles stretching. Hold for a count of 8–10 then slowly lift back up to an upright position.

Lunge Stretch

Begin

Kneel down on the floor. Now, ensuring that your head, neck and shoulders are all aligned correctly with your back – step forward and lean over your left knee. Your chest must remain lifted – don’t sag in the middle or allow your head to droop. Your arms will be straight on either side of your left foot, fingertips resting on the floor.

Next

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.

Stand Up and Curl

This is a good exercise for stretching the back.

Begin

Stand upright, legs hip-width apart and your hands on top of your thighs. Now lean over slightly from the hips, bending the knees a little – but don’t sag. Make sure that your head, neck, shoulders and back are all aligned and your chest is lifted.

Next

Pull your tummy in as far as you can while continuing to keep your chest up and your head and back correctly aligned. You should feel the stretch in your back. Hold then relax.

Hip Circles

This exercise loosens up your hips and lower back.

Begin

Stand upright, feet hip-width apart, hands on hips, fingers splayed and knees slightly bent and relaxed.

Next

With tummy tucked in, smoothly rotate your hips in a circle – to the left, to the back, to the right and then return to the centre. Repeat 8–10 times then switch direction. Repeat another 8–10 times.

Torso Twist with Bar

You will need some kind of a pole for this – a broom handle is perfect. This stretch loosens and trains the waist muscles, thus helping to stabilize your upper body. The twist can be hard on your knees, but you won’t damage them if you make sure that the entire lower half of your body – from the pelvis to the feet – remains facing forward throughout, with knees relaxed and very slightly bent. Take care to control the twist from your shoulders to your waist. This is the area of your body that is worked during all oblique curls and it is important to make sure it is stretched and under control.

Begin

Stand with your legs hip-width apart, feet facing directly forward, knees relaxed and slightly bent. Place the pole behind your head against the top of your shoulders. Hold it loosely, with your palms facing forward. Pull your abs in and up as if they are connected to the crown of your head and to the ceiling beyond and hold them in that position throughout the stretch – this is your centre.

Next

Slowly twist at the waist so that your upper half turns to the left. Your lower half, from the hips through to the knees and feet, must stay facing forward. Hold. Return to the centre and repeat to the right. Do 8–10 stretches on both sides.

Stand Up and Stretch

This stretch warms up the muscles at the side of the waist.

Begin

Stand upright, your back stretched and tall, your legs hip-width apart. Bend your knees just a little, put your right hand on your right thigh and reach up with left arm. Keep head, neck and shoulders aligned in a natural position. Do not raise the chin – keep it tucked in a little.

Next

Slowly stretch over to your right side, your left arm still held up. You’ll feel your waist stretching. Hold then relax.

Repeat on the other side. Do 8–10 stretches on both sides, holding the stretch for a count of 8–10 between sets of reps.

Floor Twist and Stretch

This exercise stretches the muscles of your hips and lower back.

Begin

Lie full length and relaxed on the floor, your arms loosely stretched down the sides of your body. Lift your right knee up partly towards your chest so the thigh is more or less vertical and your lower leg horizontal with the floor. Place your left hand on the outside of your right thigh just above the knee.

Next

Keeping both shoulders and upper back down against the floor as much as possible, use your left hand to bring your right knee across your body towards the opposite side. You will feel your hip muscle stretching. Now push that knee even further down towards the floor, allowing your right shoulder to move up off the floor only as much as necessary. Feel that long stretch expanding into your lower back. Hold then relax. Repeat on the other side.

Curl Up and Stretch

This exercise stretches your entire back and is therefore ideal to finish on.

Begin

Lie on your back, knees raised, feet flat on the ground. Clasp your hands together behind your knees and bring your knees up towards your chest.

Next

Now imagine that you are a hedgehog. Exhale while smoothly coming up as if into a curl, bringing your head and shoulders close to your knees. Your back should feel stretched. Hold then relax.

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The basics

You’ve warmed up – now you’re ready to do your first curl. However, before you begin, there are a few basics you need to familiarize yourself with. Begin by getting into the correct basic position (shown in Chapter 1: At Rest Position), then go on to study the Top Tips for Doing the Curl (Chapter 1: Top tips for doing the curl) and How to Breathe (Chapter 1: How to Breathe).

At Rest Position

Some people call this position neutral. It is the position in which your body is aligned correctly to do curls and the basic position that should be maintained throughout the exercises (unless instructed otherwise).

1. Lie on your back with your knees bent, feet flat on the floor and hip-width apart. Your knees must be a reasonable distance from your buttocks, so you feel comfortable and relaxed.