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Shaping Yourself  By Richa Dhodi  | Womenbrands.com   |
Every portion of the body should be fit ,and it should give a good figure to once `s body. The abdomen muscles represent the core muscles in the body. So they need  to be strong to lift your spine in perfect posture. There are various different stretches which will tone the stomach muscles and flatten it. Special attention to the breathing pattern and it should be noted that always the should be in that way as if you are contracting the tummy muscles. For stomach   stretches there are following few which you should practice – Lie flat on the floor with your  arms to the side (above your head),fold the palms and than bring your right foot flat on the floor, pointing your head ,place your together and straighten your elbows. Inhale and stretch your arms , keeping elbows straight .Exhale breathe normally and hold for five seconds. Inhale  ,slowly lower your back and take your arms over your head .Exhale and then repeat the exercise on the other side.

• Keeping your left leg absolutely straight to the floor ,inhale. Exhale ,breathe normally and hold for five seconds.

• Inhale and bring palms towards your head. Exhale ,sit up and bring your above the chest. Contract stomach muscles down as you lift upwards. Keep the foot flat on the floor

Stretching   to the side increases mobility of the spine while trimming your waistline .Remember as you stretch sideways ,keep your hips square and facing forwards. Keep your feet firmly on the floor .Do not collapse your waist but lengthen the spine from the hip as you extend right down to the floor.

For waist stretches there are following few which you should practice-

• Stand up straight with your feet about three to four feet apart ,and toes painting forwards. While clasping your hands together stretch your arms above your head as high as possible .Keep your shoulders down and elbows straight. Inhale and exhale deeply and evenly.

• Release your right arm and hold on to the leg. Lower it on your knee and hold this position for a few seconds .Keep your feet firmly placed on to the floor .

• Straight stretching sideways to the right from the waist .Keep the knees straight.

• Move your right hand down towards your right ankle for ten seconds .As you improve flexibility and increase your stretch ,you will be able to reach all the way down with your palm onto the floor and than release the stretch and stand up straight and than repeat the exercise, on the other side

The exercise tightens and tones the buttock muscles  ,flattens the tummy and strengthens the legs. When you lift the leg upwards   ,keep the hip bones down on the floor. 

o       Lie on the floor with your face down and keep your back straight  ,hold your arms with hands under your thighs as shown in the picture.

o       Inhale and raise your right leg, breathe normally and hold for six seconds .On the last exhalation  , slowly lower the leg ,then inhale and repeat on the other side.

o       Keeping your forehead on the floor  ,inhale and raise both legs, keep lifting ,breathing deeply ,for as long as you can but your knees should remain straight.  On the last exhalation .lower both legs .Repeat , then turn your head to one side and relax.

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