Fitness Q&A: Abdominal exercise routine

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

1. My age is 48 Years & Height 5.2″ & Weight 71kg. I wants 60kg weight. Plz tell me the best diet plan which is suitable for me. & also I have pains in knee.
I have written a book titled ‘the Four Week Countdown diet’ published by penguin India, I suggest you follow the diet in the book for results. All the best!

2. Dear Madam/Sir, I am 22 Years old & Height 5.4″ & Weight 55kg. I want 0 size figure & 45kg Weight. Plz tell me the best diet plan which is suitable for me.
According you your height your weight is in a normal range. If you wish to lose further weight I suggest you can target 50 kgs. If you lose too much weight and strive for a size zero, you will be compromising on your health. I have written a book titled ‘the Four Week Countdown diet’ published by penguin India, I suggest you follow the diet in the book for results. All the best!

3. Dear Ma`am, I am 150 Kgs in weight and 40 yrs of age. My height is 6.0 Ft. I had been suffering from acute thyroid problem which went un-noticed. When it was detected, I was weighing 175 Kgs.
I was put on a daily dose of thyroxin and was sent to INYS, B’Lore where they taught me diet control, walking, Yoga, Gymming, Swimming, colon therapy etc. I spent 10 days there and lost 10 Kgs. I have been trying to lose weight ever since but have lost only 15 Kgs more in 3 years. Please suggest ways to lose weight drastically else I guess my life is in danger. Please help.

Durgesh Ladia
Any drastic weight loss measure for a prolonged period can adversely affect your health. Due to your medical condition and past experience with weight loss, I sincerely suggest you be under the guidance and supervision of a registered dietician; a swell as continue to exercise regularly for results.

4. I am 33 years old.My height is 5.8 and weight is 57kg . my measurements are (34-32-35). i am a mother of 2 kids(10&7). i am having good amount of fat in my belly area and also it is very loose . iam doing exercise and abs crunches regularly,but it is not working. if i cut down the quantity of food i have started losing weight.i don’t want to lose weight.
could you please help me out to reduce the fat @tummy part. i am a vegetarian .

Anushavenkat

The three important aspects for losing abdominal flab are are

1. Train your abdominal muscles, hard and smart.
Constantly challenge your abdominal by varying your workouts.

2. Evaluate your eating habits.
Incorporate a diet that is healthy, well balanced and low in fat. There is no getting away from the fact that food you eat plays a vital role in defining your mid-section.

3. Incorporate cardiovascular exercises to burn calories.
Unless you burn fat, your toned abdominal will remain hidden underneath a layer of fat. That is why burning calories is an integral aspect of abdominal training.

The abdominal exercise routine

Abdominal crunch
Lie on your back with your knees bent, and your hands behind your head. Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously. Slowly, return to starting position.
Do 2 sets of 12 reps.

Reverse curl
Lie on your back and lift and bend your knees at 90-degrees. Contract your abs to stabilize your torso, and bring your hips and knees towards your chest. Slowly return to starting position.
Do 2 sets of 12 reps.

Oblique scissors
Lie on your back with legs extended and arms behind your head to support your neck. Contract abs and lift shoulders off the floor. Use your oblique muscles by attempting to bring the left shoulder towards the right knee and the right shoulder toward the left knee. The right and left leg accounts for one rep.
Do 2 sets of 12 reps.

Back extension
Lie on your stomach and place your hands on your lower back. Lift your upper body off the floor; keep your eyes on the floor and your chin in a relaxed position. Slowly return to starting position.
Do 1 set of 10 reps.

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