In your pursuit of the washboard abs, we understand you have done enough research on the net, stalked celebrities and their trainers online and are now confused with the overload of information.
“Washboard abs are one of the most sought after things. Good news is, you too can have well toned abdominal area. Having said that, there is no single thing which will get you there. Toned body, and here I am talking about the abdominal area in particular is the combination of regular and proper exercises, healthy nutrition both in terms of quality and quantity, your emotional health, stress levels and rest and recuperation. Once you crack this and establish the balance, the body will follow,” says Vesna P.Jacob
Holistic Fitness Guru, Physiotherapist, Pilates expert and author. To hasten your process of attaining washboard abs like Disha Patani and Jacqueline Fernandez, Vesna draws up a series of exercises that you can do at home.
“For toned core, I prefer a combination of Pilates and functional practice. This can be done at home, with some resistance or without anything, depending on your current strength and medical history.
The combination of exercises here is designed to address different angles and areas of the core. Exercises should be done in smooth succession, with as little break in between them. Repeat each exercise 10-15 times,” adds Vesna.
Hundred: Staple exercise of classical Pilates, Hundred is meant to be done for 100 short flaps with the arms alongside the body, while head is off the ground, stomach is pulled in and legs lengthened and lowered down towards the ground with heels together and toes apart. During the movement back should be pushing into the ground and breathing is through the nose while exhaling through the mouth. In case this is too difficult, put the head down and/or soften the knees.
Toe Touch: The moment you finish the previous exercise, make a smooth transition and lift your upper body all the way up and reach for the toes. Make sure you don’t stress the neck while lifting yourself up. The movement should be smooth and controlled
CrissCross: Interlock your fingers behind the neck and take with your elbow towards the opposite knee. The leg you are reaching towards should be bent, while the other one should be extended and tight. Repeat the same on the other side. Both movements are counted as one repetition.
Mountain Climber: Go into the push-up position and round your back a bit. Arms are tight and extended. Eyes are looking straight down to the mat. Inhale and bring one knee to the chest while the other leg is stretched out and tight. Change the legs.
Lateral Raises: Sit on the side of the body with lower leg bent and upper one extended over it. Lower arm should be stretched out for support and upper arm should be in front of the body. Inhale and as you exhale lift your hips off the ground and stretch the upper arm all the way above and over the body. The more advanced version of this is with both legs extended. Once you are done with one side repeat the same on the other side. Make sure not to stress the neck and the shoulder during the movement. If you have shoulder issue this exercise should be avoided or modified to be done from the forearm placed on flat elevated surface.