SlimLines: A firmer, flatter stomach

SlimLines is a weekly advice column devoted to slimming, diet and exercise. Readers' questions are appreciated and a selection will be replied to in the column by its author, Alva Carpenter, a nutritionist and fitness expert with long experience in health problems associated with the Gulf countries


For many men and women, their problem area is their stomach. This seems to be where all the extra kilos like to sit, and for women, after a few babies, having a little pot seems to be inevitable.

But with a little devotion to exercise, the good news is that you can achieve a flatter, firmer stomach. You don't need to join a gym or even step outside your front door. You don't even need any special equipment – just yourself, and a place to lie down! As before any exercise, always start with a few stretches: Calf stretch, thigh stretch and back stretch.

Or start with the first three exercises in my mini-morning workout.

Stomach Curl
Starting position: Lie on you back, knees bent, feet flat on floor 30 cm apart.
Hands by your ears.
Breathe in.
Tilt pelvis forward towards hips and lift your chest up, tensing stomach muscle. Exhale as you come up.
Do 20 repetitions and rest.
Tip: Always breathe out at the point of maximum effort.

Oblique Crossovers
Starting position: As Stomach Curl.
Raise right elbow and shoulder towards opposite knee.
Return to start position.
Raise left elbow as (2).
Return to start position.
Do 20 repetitions and rest.

Lower Abdominals
Lie on your back on the floor.
Raise both legs so they are at right angles to the floor.
Keep your toes facing forward, don't point them.
Rock your legs back (breathe in) and forwards (breathe out) approximately 10 cms each way.
This is a tough one, but repeat 20 times.

If you get into the habit of performing these exercises, you should see a lot more definition within a month or so. Stomach exercises are great for the circulation and send blood whizzing all around your body.

Of course, no one can have a flat stomach by exercise alone, you will feel that your abdominal muscles are getting harder but the fat layer will remain unless you choose to give up one of your regular snacks and replace it with a piece of fruit.

You will certainly be toning and strengthening your stomach, but the results of your hard work will not be revealed until you lose the fat.

Weekly Task

Take some exercise every day.

Why? Moderate activity at least five days a week significantly improves health and well-being. It also keeps the body looking toned.

How? Try a variety of these moderate activities five days a week. Walking, golf, table tennis, swimming, roller blading, ball game, Exercise with a video or mini-morning workout.

Recipe of the Week

Chicken Florentine with Fresh Mushrooms

Ingredients
Serves 6
6 boneless skinless chicken breast halves
1-1/2 small onions, quartered
21 g unsalted butter
210 g fresh mushrooms, sliced
430 g frozen chopped spinach, cooked and drained or 170 g, chopped and cooked
1/2 tsp ground nutmeg
2 tbsp grated Parmesan cheese

Method
Combine chicken breasts and onion with water to cover in a saucepan. Cover and poach chicken about 20 minutes over medium low heat until just white throughout.

Melt butter in a heavy non-stick skillet over medium heat. Sauté mushrooms until tender, about five minutes.

Preheat broiler. Place spinach in a 20x20 cm square baking dish. Sprinkle with nutmeg, salt, and pepper to taste. Arrange chicken in a single layer over spinach. Top with mushrooms.
Sprinkle with cheese. Broil for one to two minutes, until cheese is melted.

Letters

You have told us that we should drink at least eight glasses of water a day to help improve our metabolisms. I have been trying this, but I find it so difficult as I work in a busy office and have lots of meetings. I can't be running to the loo every five minutes. — Peter

You are not alone in your dilemma, but you will agree that your body needs a certain amount of water to function efficiently. Also, it keeps your skin looking fresh and young, and stops it drying out.

If you have not been drinking sufficient water for some time, it will take your body time to settle down to the new routine. Try drinking water according to a routine — a glass when you wake in the morning and a glass with each meal. Some people drink a glass of water before each cup of tea or coffee. Having a bottle of water in the car is always handy.

Do the best you can. If you feel dehydrated, you will also feel lethargic, and that means your metabolism slows down — so give it your best shot!

— Readers can send their questions to Alva Carpenter of SlimLines at Tabloid: fax 04-3429720 or e-mail info@ardenhealth.co.uk. Alternatively you can visit the website www.naturalhealthlines.com for more tips on slimming, diet and exercise.