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7 Ways to a Flatter, Fitter Belly

FitSugar — Fri, 22 Aug 2008 08:00:00 -0700

No matter how many crunches you do, you cannot spot reduce your midsection. If you are battling with your belly check out these seven things you can do to make peace with your midriff.

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Fitness Motivation: You've Got Flat Abs!

FitSugar — Wed, 19 Sep 2007 08:45:00 -0700

If you've ever looked at someone with flat abs and thought, I'll never have that, it's time to stop the negative thinking.

Guess what? Most of us do have flat abs they just may be hidden under a pesky layer of fat. The good news, a few months (maybe more, maybe less) of cardio and strength training can help reveal that flat midsection of yours.

Fit's Tip: If you're a mom who's seen a major change in your abs after having a baby, and are still laughing at the above statement, don't count yourself out of the flat abs group yet. It just may take a little extra effort on your part, but some cardio and strength training, including serious core work, can really bring your abs back to flat.

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Move It: Full Sit Up with Bridge

FitSugar — Tue, 05 Jun 2007 09:30:00 -0700

In a recent poll, I asked you all if your summer fitness goal is to have flat abs or a toned tush. Now, while the majority voted for flat abs I thought I'd share this exercise with you all that works both areas of concern. It's a full sit-up/bridge combo and it works your backs side and your torso splendidly.

Start with a basic bridge.

On an exhale, push your pelvis up. Keep your back straight and in neutral spine - imagine your abs and back muscles sandwiching your spine.

You will feel your hamstrings and glutes work.
If you want to work your inner thighs a bit, place something between your knees (like a pillow) and hold it there for the duration of the series.
Lower your pelvis down to the ground as you inhale. As your pelvis lowers, bring your arms up.

Next, do a full sit up.

Exhale and roll all the way up to sitting with your hands behind your head. You put your hands behind so you can't jerk yourself up by swinging your arms up.

Keep your feet firmly planted on the ground.
Focus on pulling your deep abs to your spine as your roll up. Work the abs not the hip flexors.

Roll down and onto your back.
Inhale generously into your back as you roll down, keeping the navel pulled to the spine.

Focus on hollowing out your abs even though you are moving quickly, move with control.
Get ready to bring your hands to your sides as bridge up again.

That completes one set.

Aim to to do 20 reps, but remember quality is more important than quality and speed. Do not fling your self up and down, use your abs and focus on control.

Fit's tip: If I were my trainer, I would definitely stick a small pillow between my knees. Work to keep your legs truly parallel through out this exercise, it is much better form.

Which is Your Goal This Summer: Toned Tush or Flat Abs?

FitSugar — Tue, 29 May 2007 07:30:00 -0700

We've all got our goals for summer (like get over fear of sharks)... For many of us, especially if you're reading FitSugar right now, that goal is to be comfortable (and looking good) in a bikini but that can be different for everyone.

So which is your goal from your workout this summer: Toned tush or flat abs?

Beyonce's Trainer Reveals 5-Minute Preparty "Body Blast"

FitSugar — Fri, 20 Nov 2009 05:50:29 -0800

When I'm totally wrapped up in Thanksgiving cooking, prepping, organizing, shopping (need I go on?), there's hardly a fighting chance that I'll make it to the gym for a full-on workout. Usually, I'll try to squeeze in a set of push-ups while prepping dinner preparation, or an early morning yoga session, if I can. So, I was excited to see Marco Borges, the trainer credited with whipping Beyonce, husband Jay-Z, and Gwen Stefani into tip-top shape, sharing an easy and no-equipment-needed workout with US Weekly. Here are the five moves he suggests to give yourself an all-over body-blasting workout (even if you only have five minutes to spare before your guests arrive):

Jumping Plies: I call these jumping squats, but it doesn't matter what you call them as long as you do them. Here's how: stand with your feet just a bit wider than shoulder-width apart, abs pulled in tight, and bend your knees, lowering your body till your thighs are parallel to the floor and jump straight into the air. Return to starting position and repeat for one minute.

Reverse Lunges: Standing with feet shoulder-width apart, step back into a lunge and repeat on the opposite side, alternating for one minute. Be sure that abs remain tight throughout, working your core and maintaining your balance and posture.

Push-Ups: According to Marco, "The push-up is quite possibly one of the simplest and best body weight movements targeting the muscles of the chest, arms, shoulders and core." Do as many classic push-ups, or moderated position push-ups from your knees, as you can for a full one minute, making sure to maintain proper form and bring your chest as close to the floor as you can before pushing back to starting plank position.

For the rest of Marco's workout, keep reading

Hilary Duff Hearts Pilates

FitSugar — Fri, 27 Apr 2007 11:45:00 -0700

Pilates has been all the rage for a while now, but now the younger generation of Hollywood hipsters is getting hip to working their core. Could Pilates be how Hilary Duff went from being self described as too skinny to being in the best shape of her life? She credits her long and lean body to doing Pilates 3 times a week.

It is no secret that I love Pilates too, and here's why:

Flat Belly: The most fundamental move in Pilates is pulling your navel to your spine with every exhale to engage your deep abs. You keep the deep abs engaged while you inhale too. Working your deep abs flattens your belly and decreases the diameter of your waist. When you work the tops layer of abs, the 6 pack muscles, they bulge out. Not only is that not too attractive, it doesn't support your spine or pelvis. Every breath you take is another opportunity to work your abs.
Long and Lean Muscles: Pilates is all about controlling motion, this way you work the muscles as they shorten and lengthen. This way when new muscle is formed it is long, not bulky.

There are more reasons and more pics of Hilary, so read more

Springs: It is the spring resistance on all the Pilates equipment that makes them unique. The play in the springs forces you to control your motion in every exercise. Plus as the spring becomes taut it provides more resistance, challenging your muscles even more.
Flexibility: You work all your joints through their entire range of motion, so your muscles get stretched in almost every exercise. This also helps those muscles lengthen as they strengthen.

My only word of caution: If you find an instructor you love, don't tell everyone you know about her. Hilary's only complaint about Pilates, as she told Self magazine, is her teacher is so over booked since she raved about her to all her friends; she has trouble getting an appointment.

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Slouching: The Saboteur of Flat Abs

FitSugar — Fri, 20 Feb 2009 12:00:00 -0800

You may spend 20 minutes working your abs every other day, but you sit at a desk for hours upon upon hours a week. If you slouch at that desk, you are quite possibly undoing all your hard at the gym strengthening your abs and back. When you slouch, all your hard work slouches with you. Slumped over a keyboard, your abs essentially turn off and your back muscles get tired from being overstretched. Your core exercise should affect your everyday habits. Not only does this posture look bad, it feels bad too and can lead to all sorts of repetitive stress injures, like carpal tunnel, associated with desk jobs.

So take a second to check your seated posture and sit tall, with your shoulders away from your ears and your spine straight. Why not take a moment to do some at your desk ab work?

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On the Move: Commuter Workout

FitSugar — Thu, 03 Sep 2009 05:50:49 -0700

Do you feel like your commute is interfering with your gym time? Add some simple strength-training moves to your bus or train time. Michael Martin, a personal trainer at Equinox, developed a simple routine for you to take advantage of your commute. Check out the moves.

Strap-Hanger Pull-Ups: Didn’t get a seat? No problem. Work your biceps while you wait by holding onto the strap to engage your bicep. Keep your neck and shoulders relaxed while holding the bicep contraction for eight to 10 seconds and release. Repeat the move eight to 12 times or until muscle fatigue. Casually change arms and repeat on the other side. Another option: Try briefcase curls while waiting on the platform or stuck in line waiting for a train ticket.
Commuter Seated Calve Raises: Start with your feet hip-width apart and flat on the floor. Come up onto the balls of your feet and contract your calf muscles. Since you’re working without weights, squeeze the contraction tightly and hold it for eight to 10 seconds breathing normally, then slowly lower the feet to the floor using your own resistance. Lay your briefcase or backpack across your lap for added challenge and weight.

There are plenty more moves, so keep on reading.

I Don't Buy It: Ab Circle

FitSugar — Sat, 20 Jun 2009 03:00:00 -0700

Why yes, of course, I want a flat washboard belly in just weeks. Who doesn't? The problem is this $15 Ab Circle is not the way to make it happen. This foldable ab machine promises to target your entire core with its fun, swiveling, circular motion. It combines cardio and core work, and all it takes is three minutes a day, and "in just a few weeks - not months - you'll firm and flatten your stomach. We guarantee it."

Well I'm happy they got the part right that you need cardio in order to get rid of the layer of fat covering your abs, but what they got wrong is how much cardio a person will need in order to make it happen. Three minutes a day isn't going to do much. The Ab Circle is a total scam, and hopefully those looking to whittle their middle won't fall for it.

If you want a flat and toned stomach, work on getting at least 30 minutes of cardio a day. You can also follow an ab routine like this one to tone up, so when the pounds of fat start to melt away, it'll reveal your toned abs.

Learn to Love: Running Downhill

FitSugar — Fri, 17 Jul 2009 14:30:00 -0700

It has taken me considerably longer to reconcile my negative feelings of running downhill with the power I feel running up the other side. Unlike biking down a descent where gravity pulls you along, running downhill is work and it's hard on your quads and knees. In my neck of the woods though, it's difficult to find a flat run so I've had to cultivate a love of running downhill. If you live amongst hills or are participating in a footrace anytime soon, I urge you to learn to love running downhill, too, or at least practice some good technique.

Here's one thing to change about how you approach running downhill.

Don't lean back. Allow gravity to pull you downhill. Imagine that your body is perpendicular to the hill. Yep - lean your whole body forward, and don't break at the waist.

To learn more tips keep reading