The Tummy Fix

Dear Body Buddies,

It seems every magazine I pick up or ad I see on TV is selling some workout machine or product that has proven to be the "quick-fix" for toning your stomach, removing your love handles, or giving you that six-pack. I’ll admit I have fallen for some of these ads more than once hoping for that tummy fix.

Unfortunately, these companies are making more money off their equipment and products instead of giving the consumer answers on how to get those toned abs.

What is the Answer?

There are many exercises and machines that will strengthen your abdominal muscles, but those alone are not the tummy fix. It’s frustrating when you focus all your energy on ab workouts and you are not looking any toned or thinner. Yes, you may develop stronger and tighter abs, but you will not be able to see them if you have layers of subcutaneous fat covering them. You need to focus on removing that fat.

How do you remove that layer of subcutaneous fat?

The best way to slim down your mid-section is to do plenty of cardiovascular exercise and strategic nutrition. I know that seems to be the answer for everything, but you need to increase your heart rate and challenge your metabolism to see results.

Cardio can be key for burning fat as it increases your caloric deficit. The general aerobic activity recommendation is at least 5 days per week totaling 150 minutes--so 30 minutes per day. Cardio is not the only answer when it comes to training; you also need to work your larger muscle groups. When working your large muscle groups you are either toning and tightening, or adding more mass to your muscles which help to rev up your metabolism.

How do you know what to eat? That is where The Power Foods Lifestyle comes into play. It is a perfect solution to getting your nutrition on track to remove that subcutaneous fat.

What about spot reduction? Does it work?

No, spot reduction doesn’t work. If you didn’t know that or want more information on spot reduction read this blog post by Kristy Jo entitled Spot Reduction: I have Good News and Bad News.

My Top 5 Tummy Fix Exercises

I have found these 5 ab exercises to be very effective if done right. Focus on slow and controlled movements, seeking to connect your mind to your muscles and only allow the abs muscles to contract.

Try to complete 2-3 sets of these 5 exercises for 30 seconds each. Take as little rest as possible. You should fell the burn!

Leg Raises

Start with your hands underneath your hips and your feet together. Keeping your knees as straight as possible, lower your legs until they are approximately 6" off the ground. If you can't go as low, that's okay! Do your best! Focus on lifting your legs back up using your lower abs only, not your hip flexors. Watch a video here.

Cannonballs

Start with your arms extended overhead and your legs extended, knees straight, and approximately 6" off the ground. Bend your knees into your chest while simultaneously lifting your upper back off the ground and pulling into a "cannonball position," or crunch. Watch a video here.

Jackknives left and right

Lie on your side with the arm on the ground stretched out so your cheek is on your shoulder. Keeping your legs straight and together, angle your body slightly and lift both legs simultaneously while crunching with your free arm behind your head. Watch a video here of a bench variation.

Ride-a-Bike Abs

Keep your elbows nice and wide and your chin focused up with a space the size of an orange below your chin. Focus on lengthening the leg that is straight with each alternating contraction. This will intensify the crunch of the leg that is bent toward you. Video Coming Soon!

Hip Twist Planks

In a plank stance on your elbows and feet, dip your right hip all the way to the ground, then alternate to dip your left hip all the way to the ground. Perform one dip per second. Watch a video here (final variation).

You don’t need to perform ab exercises every day; there is no need to overwork them.

If you are motivated and looking to dial in to your fitness goals, contact one of the Body Buddies coaches to start you on a custom coaching plan. Swimsuit season is just around the corner!

Love your bud,

Coach Janel

#tummy #abs #fatloss #workouttips