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Tai Chi Temple Exercises

Weight Loss:  Waist and Stomach

In the following descriptions, the minimum requirement for each movement is listed as eight times. Remember that eight repetitions is a minimum, and the more repetitions you do, the better. Never over exert yourself, but be sure to get a good exercise. It is recommended that you do each movement for 20 to 30 minutes. If any of the movements become painful, stop and reassess the methods in which you are performing the action so that you can do it correctly, without pain. Whatever amount of repetitions you do for one side, you must do for the other. For example, if you do one movement for your left leg 16 times, you must do the same movement for your right leg 16 times.

A. These are floor exercises which are designed to lose weight in the waist and stomach.

1. Sit on the floor with the legs crossed in indian position or lotus, whichever is most comfortable. Make sure to keep your back straight at all times. As illustrated, turn to the side and bend down, moving the waist in a circular fashion. You should rotate to the left eight times, and then switch to the right and repeat the same method eight times. Always keep the back and neck straight, and do not over stretch. Move at an even speed, and do not whip your body around. Keep the hands rested on your thighs or knees loosely.

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9.

B. Side Twist

1. In this exercise, you can sit in either indian position or lotus, whichever is most comfortable. Always keep the back straight, do not hunch over or lean back too far. Turn to the side and twist as far as you can without causing pain. Then turn to the other side and repeat the same action. You should end up doing eight turns per side.

Correct: twist left, right, left, right

Wrong: twist left, left, right, right

Twisting Right...

2. Twisting Left...

C. Stomach Stretch

1. Lay on the ground, flat on your stomach. Reach back behind you and grab your ankles and pull until the stretch is slightly uncomfortable, but not painful. Do this eight times. If you cannot fully stretch into this position, then slowly increase your flexibility by trying to stretch behind you until you are flexible enough to grab your ankles. Do not force this movement, or damage may occur. Keep the back even, and do not twist to one side or the other.

D. Leg Stretch

1. Get down on the ground on your hands and knees. Lift one leg up as illustrated and stretch it out and behind you as far as you can. Then, pull the knee back towards your chest without letting your leg touch the ground. You should do this movement eight times, and don't let the lifting leg touch the ground until you are completed. As always, a stretch should be slightly uncomfortable but never painful.

Right Leg...

2. Left Leg...

E. Double Leg Lift

1. In this exercise, you should lay flat on your back. Lift both legs up together and hold them at about a 45 degree angle. Lift them all the way up until they are at a 90 degree angle, then slowly lower them back to 45 degrees. Do this at least eight times. The slower you do this movement, the more fat you will burn on the stomach. Steps 1 through 3 should be considered "one" movement, not two or three.

Legs at 45 degree angle...

2. Lifting the legs all the way up to 90 degrees...

3. ... and now back down to 45 degrees.

F. This is basically the same as the double leg lift, except this time you will move them back and forth in a walking or swimming motion. The slower you go through these movements, the more fat you will burn. These require a minimum of eight lifts per leg.

1. Lifting the right leg...

2. Now, bring both legs together, and while you keep your back as straight as possible, let both legs move to the side in increments. First let them move a little to the side, then further, further, further, until you are as far as you can go without causing pain in the legs.

3. Turning to the left...

4. Turning to the right...

G. Leg Lift

1. This maneuver helps the waist and stomach just like the other exercises, but a different area on the body. Make sure that you lay on your side as indicated in the picture, keeping your back straight and the legs naturally positioned. If a line were drawn from the tip of your toe to the top of your spine, it would be a straight line.

2. Now lift your leg as high as you can without causing pain and without disturbing the posture of your body. You do not have to lift as high as shown in this picture, just as far as you can go. As you get better and practice more, you will gradually be able to lift your leg higher and higher. When you have lifted your leg as high as it can go, slowly lower it back down to the original starting position, hovering above the ground. Then let it continue to swing back as illustrated in picture 4. The slower you do these movements, the more fat you will burn. Eventually, you should be strong enough to do these movements so slow that it would take more than minute just to do one repetition.

3.

4. Now, maintaining the same body posture, swivel your leg horizontally behind you. Remember, do not over stretch and do not move too fast. The slower you go, the more fat you burn. Do this at least eight times for each leg.