Fitness Q&A: Exercises to tone your tummy

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answer:

1. i want my weight up 120 kg at the age of 21 years… so tell me what i can do to achieve this much.. Now my age is 16 year’s and my weight is 59kg.. And also tell me if their is any harm on my body if i eill have my weight up 120 kg at 21 years
Dev Yadav

2. I am 23 year old, having height 5 inch & weight 55 kg. From last year my tummy is increased & for that suggest me either i should go for weight loss or else. Please send me the diet chart for perfect weight.
Meetika

3. iam 23 year old girl…. my weight is 74kg..and my height is 5.2…i want a specific diet plan …..
Charu dhiman

Diet plus exercise is the ideal way to lose weight. When you plan your meals, look at the caloric content and body’s nutritional requirement simultaneously. The body needs nutrients from various food groups. I also suggest you include walking daily for 1 hour.

The food you consume should include calories from proteins, carbohydrates, fats, vitamins and minerals. A sound weight-loss program should include –

§ Decreased fat consumption
§ Portion control
§ High fibre
§ An active lifestyle
§ Consistent, sensible eating and exercise habits

Eat low-fat, healthy food at regular (3 hourly) intervals. Redistribute your calorie intake throughout the day so that your body is constantly fuelled and your metabolism is raised. Obesity is associated with several health problems such as joint pains and other health issues. The safest and most effective way to lose weight is to follow a calorie restricted diet and increase physical activity.

Suggested diet chart (please consult your doctor before following this plan)

Breakfast
2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

Afternoon
2 non-cream biscuits
1 cup coffee or tea

Evening
1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Dinner
Vegetable soup
1 cup mixed vegetables
2 rotis
1 cup dal or curds

4. need to reduce my abdomen , i get very less time in mng plz sugggest, with in 15 mins of exercise,that could help me
Suma

Here are some exercises you can do you for toning your abdomen. Also, I suggest you walk daily for 1 hour, and eat sensibly – a low-fat diet.

The abdominal exercise routine

Abdominal crunch
Lie on your back with your knees bent, and your hands behind your head. Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously. Slowly, return to starting position.
Do 2 sets of 12 reps.

Reverse curl
Lie on your back and lift and bend your knees at 90-degrees. Contract your abs to stabilize your torso, and bring your hips and knees towards your chest. Slowly return to starting position.
Do 2 sets of 12 reps.

Oblique scissors
Lie on your back with legs extended and arms behind your head to support your neck. Contract abs and lift shoulders off the floor. Use your oblique muscles by attempting to bring the left shoulder towards the right knee and the right shoulder toward the left knee. The right and left leg accounts for one rep.
Do 2 sets of 12 reps.

Back extension
Lie on your stomach and place your hands on your lower back. Lift your upper body off the floor; keep your eyes on the floor and your chin in a relaxed position. Slowly return to starting position.
Do 1 set of 10 reps.

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