3 Days and 3 Centimetres
At our retreat centre we work with guests who want results fast for weight loss, toning and slimming. Here is one set of exercises that will make a remarkable difference to your shape and weight if you stick at it. First I want to give you the important concept of bio-feedback.
Bio-feedback is your body giving your brain important information i.e. you touch a hot object and feel pain and withdraw your hand. That is bio-feedback. But bio-feedback also works for weight loss too. For instance we rely on our stomach to tell us ‘stop eating I am full’. Many people don’t experience this bio-feedback simply because they have poor muscle tone in the abdominal region (think muffin tops and beer bellies). Gastric banding is a medical procedure that creates bio-feedback artificially!
But you can create your own improved bio-feedback system with two really simple exercises that will, I promise you, make a world of difference. These simple exercises of legs-up and sit-ups will work wonders for you. If you have poor muscle tone, you are going to find these two simple exercises a little difficult to begin with and you have to expect quite a bit of muscle soreness. Don’t be put off, persist. It will change your life and your shape.
We recommend you use a thick yoga mat on the floor. You can make your position more comfortable by slightly bending your knees for the sit ups, similarly for the legs ups you can lessen the weight of the leg lift by using bent knees to lift initially. Also for your legs up, you can put your hands under each hip bone (flat and palms down), just to soften the impact on your back.
If you can manage 50 of each on day one – you are doing well. I tell folks to do this while watching the news on TV or a movie, so that you can take your time and be entertained while doing it. 50 legs ups and 50 sit ups will take at least 3 centimetres from around you pelvic area in 3 days.
Don’t go overboard. If you are really sore the next day, simply wait two to three days and then start again. You will feel that you are stronger already. If you are really, really sore, then you know that you truly need to work on these muscle groups. Just take more time with it. Also between sets of leg lifts and sit ups, you might want to add in thigh rolls (just watch those saddle bags disappear). Say do 5 leg lifts 5 thigh rolls on the right, 5 sit ups, 5 thigh rolls on the left. When you get to the stage of doing sets of 10 leg ups and 10 sit ups, do 10 thigh rolls either side. You will be amazed at the difference it will make to your shape.
Other benefits of having stronger abdominals is that you will strengthen and tighten all your internal muscles, which support your reproductive and other organs in both men and women, particularly your bladder. If you suffer from incontinence then also add in pelvic floor exercises with each lift (good for men and women).
Remember bio-feedback is very important – the tighter and tauter your abdominal muscles, the less likely you will be to over eat at meal times. Six small meals per day are ideal – not three whoppers with triple helpings. Remember your gut can only process so much food at one time. Small nutritious meals are ideal – calorie count, protein measure and include lots of spices and veges. Good food habits can be really delicious – try my original recipe for pumpkin pancakes. Yummm.
Pumpkin Pancakes
Roast a quarter piece of pumpkin. When it is thoroughly well cooked, scrape out the flesh into a bowl.
Add enough almond meal, and a touch of coconut milk (or soy, almond, rice milk) to make it into a batter.
Use a blender as this will help break up the pumpkin.
Add 1/2 teaspoon of cinnamon. If required some brown sugar or honey.
Cook like a normal pancake on a hot griddle with a little spray of oil or in a non stick pan.
Don’t make the batter too thick or it will be difficult to cook the centres of the pancakes.
When the batter bubbles on one side, flip and cook the other side.
Serve dressed with toasted flaked almonds or toasted shredded coconut. Very nice with a berry coulis as well.
The pumpkin is naturally sweet and needs little sweetening.
About the author
Rikki McDonald Grinberg (B. Soc Sc, Psychology; Grad Dip Criminology) owns and runs the Laughing Buddha Health Retreat and Ballina Beach Village. She specialises in mind, body and spirit, and works with hundreds of women looking to improve their health and fitness.
