Looking good in that tight fitting, body hugging dress you've always wanted!

Everyone wants to look good in a tight body hugging dress where the material traces every curve and explores every nook and cranny on your curvaceous body. Too often, we hear people complain, "... but I have a tummy!" Well, worry no more.

This article which appears in xinmsn entitled "Bye Bye Belly Fat!" on 6 Dec 2011 is appropriate for most of us. Check it out at http://lifestyle.xin.msn.com/en/christmas/article.aspx?cp-documentid=5620347 but remember... checking it out alone will not make you lose those belly fat... you have to work at it!

It is reproduced here again for your convenience.
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Article 6 Dec 2011
Photos: Pilates Bodyworks

It's the Christmas season, and there's no way you are going to give those tantalising turkey a miss.
Fret not, for xinmsn has prepared some simple and easy exercises to help you bid farewell to those belly fats.

If you are still adamant on the idea that voracious sit-ups regime is the only way to go for a flatter, toner tummy, it is time to sweep those erstwhile thoughts out and away from your mind.
Pilates, with its rich history that dates back to 1920s, is one great way to strengthen and tone your body muscles, stabilise your core and improving your flexibility - all without exhausting great physical strength!

We have put together some tips and exercises to help achieve that flat abdominal that you dream about.

Let's begin!

These exercises and tips were made possible by Alvin Giam, founder and Director of Pilates Bodywork and Ms. Helen Stoker, Pilates Teacher at Pilates Bodyworks.

Lying down on your back, keeping your legs as straight and flat to the ground as possible.
Slowly position your leg at a 45 degree angle and stretch your arms out and behind your head for support. Picture 1

Then, slowly roll your torso forward allowing your back to lift slowly off the ground.
Note: It is important to focus on keeping your stomach muscles tight; breathing out as you slowly lay back down. Hold this motion and repeat as many times as possible before stopping to rest.
(picture in background)

For an extra challenge, incorporate a foam roller into your exercise.
Bend legs to position with hands to the side. Slowly lift legs up at angle, pointing them straight up in the air, and alternate the movements while maintaining stabilization in your torso, pelvis and lower back at all time.

Note: You may find balancing to be difficult because of the small surface area, but the foam roller is great help in helping you stretch and maintain your posture. Remember, the trick is to keep calm, relax and focus on stabilising yourself. Pilates is all about working the body and mind.

"The Hundred" is a fundamental Pilates exercise, performed on the pilates reformer. The name refers to completing one set, which is based on 100 counts.

(foreground) Place legs on the foot bar. Lie on your back and bring one leg to a 90-degree angle. Place both hands in the straps on either side of the body and extend your arms down by your side. Keep your head straight and slowly push backwards, sliding on the reformer.
(background) For an alternative, extend your feet toward the sides.

(background) Rest your legs on the foot bar. While inhaling, slowly lift one leg straight up, making sure to feel the stretch along your thighs. Exhale and bring leg to rest. Repeat exercise with the other leg.

Note: After performing these exercises, your limbs will tend to feel longer, and for the inactive, you might feel a slight strain in your abdominal muscles. This is only normal as you are on your way to strengthening your core muscles!

(foreground) Place both feet in the straps of the reformer and place your heels together. Extend the heels out, creating a small "V" with your legs while sliding back on the machine. Bend the knees and draw the inner thighs in together.
(background) Alternate movements by bending one leg and extending the other to the side.
Note: Opt to use 2 springs for additional difficulty level once you feel comfortable and confident enough with this exercise.

(foreground) With both feet still in the straps, being heels together. Slowly lift legs up, making sure that heels remain together at all time. Maintain legs at 45 degree for as long as possible (a good number to work with is 5 counts), making sure that hips do not move. Exhale and rest.

(background) For an alternate, lift feet to 90 degree angle.





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So there you have it! It's time to go after that body tummy you've been yearning! Enjoy the workout!