If you are over 40, you may at some point have the awesome post-middle-aged kangaroo pouch! (I know I did!) While lipo or a tummy tuck seem like a great solution, I say: NO WAY! I am a 43 year old mother of two with six pack abs. Wanna know how i got mine Some good old healthy eating, intense abs workouts, and despite all the myths associated with getting a flat stomach!
MYTH BUSTER # 1: CRAZY CRUNCHES
Tons of crunches don’t result in tight, sculpted abs. The truth is that everyone has abs, they just stay hidden under a thick layer of fat on their stomach. If you want a toned look, you need to focus on burning off the layer of fat that may be covering your belly. The key is to get your abs a few times a week enough while you focus on burning fat by following a good diet and doing all of your strength and conditioning.
MYTH BUSTER # 2: STARVIN MARVIN
In trying to burn fat you might be tempted to follow one of these crazy low calorie diets to do so. Do not do it! Your body needs fuel. No food means no fuel. No fuel means NO MUSCLES! You can reduce your calorie intake to burn more body fat FOR SURE, but never starve to death on a very low calorie diet (less than 1200 calories per day). These types of diets generally do not provide you with the necessary nutrients your body needs to survive and perform normal functions. They can also affect your energy levels, making you too tired to perform normal daily activities – let alone try to get that flat stomach! Here are some great nutrition tips to follow to tone up your midsection:
TONED, TIGHT ABS NUTRITION TIPS
JAIME BAIRD’s 12 TIGHT TUMMY TIPS
MYTH BUSTER # 3: DUPED BY DIET PILLS
Many diet pills promise a flat stomach in a short amount of time; However, no supplement will magically change your midsection. Some supplements, like omega-3s, can help, but they won’t do anything if you don’t eat a good quality diet and exercise regularly.
The bottom line is: Good nutrition + consistent exercise + proper core training = firmer, firmer, flat stomach!
TONED, TIGHT TUMMY TRAINING
Here are some of my favorite core exercises. I work at least abs 3 times a week. I perform in general 3 sets of 20-25 repetitions per abdominal exercise. I tend to choose 3 different exercises that hit the belly top down and also added some boards targeting both the back and the core!
90 DEGREE WEIGHTED CRUNCHES
At first, always keep your back firmly on the mat. Bring your legs at a 90-degree angle, your knees in line with your hips, and your ankles a little lower than your knees. Place the dumbbell close to your forehead and hold your elbows. Using your abs – not your neck – roll your upper body up, lift your shoulder blades off the floor, and then lower them back down. It’s a very small movement, but very effective when done for 3 sets of 25 reps.
RUSSIAN TWINS
With your knees bent and your torso leaning back at an angle, this exercise hits the front and sides (obliques) of your abdominal muscles. Hold a dumbbell and keep your elbows firmly clamped and the core stabilized. You will turn from side to side. Don’t cheat now and just use your arms – really twist and push your upper body. Complete 3 sets of 20. Advanced? Lift your feet off the floor. OUCH!
POWERFUL PLANKS
There are so many variations on the plank. The plank is a great exercise for strengthening your core, from your back to your stomach. It is very important that you pay attention to your form as you do this exercise. Keep your body in a straight line with your elbows under your shoulders and hands open and flat on the floor. Make sure your bum doesn’t come up in the air or I’ll find you and slap it back down. Keep it in line with your back, but don’t let your hips or stomach drop towards the floor, either. Start with 3 sets of 30 second hold times and increase them by 10 to 20 seconds each week. Once you get stronger, you can start working on the side plank pictured below.
IMPORTANT FOR THE CORE
Remember, as we get older and become less active, nuclear power is often one of the first things to suffer. Poor core strength can create a domino effect of other physical aches and pains due to poor body mechanics and alignment. Sore backs, hips, knees, and necks are often the result of poor core strength. The core muscles include more than just the abdominal muscles. Therefore, it is important to consistently do well-balanced core strength training. Do the quick core workout (above) 3-4 times a week to maintain your core strength and stability.
Other great ways to maintain your core muscles are with simple bodyweight exercises that force the core to contract as you stabilize your body. A strong core is central to a strong body …PERIOD!
