Crunch those abs

I'm 28 and have two kids. I weigh 68-70 kg and I'm worried about my slightly protruding stomach. I've joined an exercise class which has floor exercises. Please advise some more floor exercises, dietary measures and any other steps to reduce my stomach. I don't eat dinner at night.

Prachi P.

Add power hyperextensions to your regime: Lie on your back on the floor-mat. Fold legs as you would if you were sitting on the floor for a meal — this gives a great stretch to your tummy muscles. Hold dumbbells of 2.5 or 5 pounds each in your hands. Starting position of hands: Straight up, fists facing the ceiling. Now, move your arms back in a semi-circle until the dumbbells are over your head and just an inch above the floor. Return to starting position of hands. Do this 30 times. Increase gradually to 100. Important tip: Never skip your cardio and ab exercises.

Instead of skipping dinner, have an early meal — a bowl of fruit

raita — at 7 p.m. Fruits contain fibre which help clean the tummy.

Two more steps I recommend are:

Get 7 hours sleep every night . A well-rested brain maintains your satiety level and prevents cravings.

Reduce your stress. Elevated levels of cortisol, the stress hormone, inflate the stomach. Avoid stressful situations and people. Before sleeping, visualise all tension, all toxins exiting your body leaving it cleansed, slim and healthy.

At what time of the day should we exercise? And what is the time gap required after eating a meal?

V. Ramchander

The body is most flexible between 3 p.m. and 5 p.m. and you'll revel exercising during this time. However, choose a time that's convenient. Ensure you exercise 2 hours after having a meal and 6 hours before sleeping.

I'm 50 and have hyper-acidity. Cooling foods give me a sinus headache which does not subside without medication. I'm forced to take painkillers. I work on a computer all day. Please advise me on a proper diet and exercise.

Sandhya H.V

When you take care of your acidity, you'll automatically take care of your headache. That makes it simple, yes? For a fortnight, I suggest:

Cut out acid-producing foods or reduce them to 20 per cent of your diet. They are: tea/coffee with biscuits, parathas / chapattis , pickles, vadas , fried farsan , hot milk, peanuts, cheese, chocolates, MSG.

Have only alkaline foods or increase them to 80 per cent of your diet. They are: 1 tsp of lime juice mixed with water and honey to sedate the stomach; fresh grapefruit or its juice to increase alkalinity of body fluids; cold milk, sabzi made of carrot, tomato, cabbage, potato; sweet fruits like apple, guava, banana, mango, dates.

Follow digestion-friendly tips: Avoid spicy and sour foods. Eat sweet and bland foods. Never have tea/coffee first thing in the morning. Have a cup of jeera -boiled-in-water. Swallow a pudin hara capsule after every meal. Bite into the capsule to release the vapour in your head. Never keep your stomach empty for long hours. Sip cold milk often. When the gastric juices are kept busy, they don't cause acidity. Peel vegetables and fruits as the peel may irritate your stomach. Chew foods slowly, silently affirming: “This food is nourishing me.” Drink 1.5 litres of water a day, half an hour before and one hour after a meal. Water dilutes gastric juices of acid.

Walk every morning. At lunchtime, relax before eating. Take an after-dinner stroll to clear mental cobwebs.

Do relaxation meditation thrice a day. Sit in your chair. Close your eyes and command each part of your body — from toe to head — to relax. When you reach your stomach, silently, soothingly say, “Release all tension, guilt, anger, self-pity, fear, hurt. Let go… let go… let go.” Repeat this when you reach your head.

At the end, visualise your entire body filled with a golden healing light. Then, open your eyes to a more peaceful, healthier world.

I used to do intensive weight-training regularly at the gym. But ever since I've become general manager, I work long hours and have not trained for 3 months. I'd developed huge muscles and now am worried they'll all turn to fat. Please guide me.

Vasu L.

Just as chalk cannot turn into cheese, similarly muscles cannot turn into fat. So, breathe easy! Exercise pushes amino acids at an optimal rate into the muscles, so they grow bigger and stronger.

When you stop exercising, the amino acids enter the muscles at the normal, non-exercising rate. And the muscles become smaller. The residual amino acids get into your bloodstream and, since they cannot be stored as fat, are eliminated through your urine.

The only way you'll put on weight is if you continue to eat as if you are exercising! To prevent weight-gain, either eat less or continue to exercise.

Recommended: Walking (45 minutes) or jogging (20 minutes) every morning to maintain your weight and stamina. Put your best foot forward… and the second one will follow.

The writer is co-author of the book Fitness for Life.

Queries may be sent to >life@thehindu.co.in