Saturday, 23 June 2012

So long wobbles!

Celebrity personal trainer Elia Siaperas reveals his five top tips to help you beat your jelly belly

Written by Katy Pearson

He's the man who transformed the figures of weather girl Clare Nasir, soap queen Hannah Waterman and West End star Jennifer Ellison. Now Elia Siaperas tells us his top five tips to sorting your tum for summer.

1) Reduce stress. We run several classes at The Laboratory Spa & Health Club that will really help to reduce your stress levels. Try out an Iyenger class which uses techniques to correct body alignment and regulate stress levels through breathing exercises, which produces a feeling of calmness and control. Or try the Pilates Yoga Fusion class to help strengthen and tone the core muscles and abdomen, improve posture and flexibility and promote emotional balance and wellbeing

2) Go flat out. Lie flat on your back and slowly bring your right leg up to your chest, whilst keeping the other leg as close to the floor as possible. Hold you right leg in this position for 20 seconds. Repeat with the other leg, holding for 20 seconds. Repeat these stages 5 times more.

3) Keep on it. Keep your core muscles engaged at various times of the day. When you are sat down pull your tummy button towards your lower back and hold for 15 seconds. This is an easy exercise and can be undertaken during the day without anyone even knowing! This will cause the abdominal muscles to strengthen, reducing your tummy.

4) Stay fresh. Make sure you eat plenty of fresh foods high in fibre such as beans, lentils, seeds, nuts and leafy greens. These foods will help fill you up without adding excess calories. Make sure you chew these foods thoroughly to slow down your eating and give your body time to register that it is full.

5) Get protein. Try to avoid consuming high GI foods as these foods put stress on the body. Instead opt for a low-glycaemic diet which reduces cortisol production and put less stress on the body. I recommend small, protein based meals with complex carbohydrates to help lower cortisol levels and reduce fat distribution to the lower abdomen. Exercise to remain fit and healthy, but combine it with milder exercise programmes such as Yoga, Pilates or swimming. This is because a tired body actually produces more cortisol, which is counter-productive

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