We caught up with Nicki Philips, founder of NIIX Fit app to share her top exercises for a trimmer waistline…

Frog Stretch - Ab burning exercise

Great for challenging core strength, inner thighs, quads and back muscles.

  1. Sitting on the floor place your hands behind you on the floor with your palms facing forward.
  2. Bring your feet into a double knee fold. Knees & toes apart, heels together.
  3. Lengthen the spine and pelvis into neutral.
  4. Engage the pelvic floor and draw the abdominal in to form a strong and connected centre.
  5. Exhale as you lengthen the legs activating from the core. Connect the inner thighs, all the way down to your toes.
  6. Inhale as you draw the legs back to the start position. Avoid losing neutral spine and pelvis.
  7. Keep open across the chest to avoid sinking and rounding in the mid back.

Repeat 10 times

Pendulum - Ab busting exercises

They may look easy but these beauties will work the core, open the hip flexors, challenge neutral spine and pelvis and quad strength.

  1. Kneel with the legs slightly wider than hip-width apart, arms straight and palms facing backwards.
  2. Lengthen the spine and pelvis into neutral.
  3. On your exhale maintaining this position, hinge from your knee as you lower your torso back towards the heels. Lengthen your arms back at the same time.
  4. Avoid hinging at the pelvis. 
  5. To increase the challenge send the arms back as you recline.
  6. Inhale as you come back to the start position.

Repeat 10 times 

Scissors - Ab burning exercises

One of my favourites for working the deep abdominals, back extensors, pelvic floor, obliques and quads.

  1. Laying on the floor bring the legs into a double knee fold. Curl up from the head and place the hands either side of the knees.
  2.  Zip up your pelvic floor and draw your navel towards the spine.
  3. Straighten your legs as far as possible, dropping one towards the floor. Gently place your hands either side of the other leg 
  4. As you exhale switch legs, whilst staying curled up.
  5. Maintain a deep abdominal connection whilst you switch legs 10 times, breathing continuously throughout the exercise.
  6. Use your out breath to curl up further whilst drawing the leg in towards your chest using your abdominals and quads.

Repeat 10 times 

Teaser One - Ab burning exercise

From the classical Pilates repertoire, Teaser will challenge your abdominals like no other. This will strengthen the abdominals, challenge balance, coordination and control.

Get ready to BURN! 

  1. Start by laying on your back with your legs in a double knee fold (feet together knees apart).
  2. Inhale to prepare, connecting the pelvic floor and abdominals.
  3. On the exhale, initiate with a nod of the head and sequentially curl up off the mat. Simultaneously extend the legs forward connecting the heels together toes apart.
  4. Continue to roll up until you are in a V shape. The lower back should stay in flexion (slightly curled) but the upper spine should be lengthened. The spine should create a J shape.
  5. Keep wide across the chest, open the arms out to gain full shoulder flexion, lift up away from the floor whilst drawing the legs in towards the body.
  6. Inhale as you roll back down to the start position.

Repeat 10 times

Oblique Curl Ups

Want to create a toned and shapely waist? These oblique curl-ups are just the answer.

  1. Lay on your back with your feet on the floor. Drop your knees to one side.
  2. Clasp both hands behind the head and ensuring the elbows within the peripheral vision. 
  3. Exhale and initiate with a nod of the head and begin to sequentially curl the upper spine off the mat. 
  4. Avoid curling up to one side but directly up. 
  5. Hold the position for a breath. As you exhale lower the spine sequentially back onto the mat. 
  6. Ensure the navel is drawn towards the spice throughout the excise to challenge core strength.

Repeat 10 times 

 

Nicki Philips, founder of Niix Fit https://niix.fit
Photo Credit: Bruce Mars
DISCLAIMER: We endeavour to always credit the correct original source of every image we use. If you think a credit may be incorrect, please contact us at info@press-london.com

 

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1 comment in the article

  • Cecilie Holter
    03/25 at 07:06 PM

    Thank you! Just the reminder I needed so I can take it on the road, into my hotel rooms, wherever I go! Brilliant!!

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