No more love handles and belly fat
From working in the gym and being a personal trainer, I get asked all the time “What can I do to get rid of my love handles” or “what are good ab exercises” and “how do I get a 6 pack”?
Well ladies I know you don’t want to hear this but you’re not going to reach your goals over night. This is going to take time and some effort so lets start with one issue at a time.
First let’s start with your overall goal, which is to slim down. What we women call “love handles” is just where some of our fat is stored and there is no muscle right there to strengthen. So all the girls you see in the gym with a weight in their hand standing up and doing a side crunch, are actually not doing what they think they are.
Next the lower tummy where women have a pouch of fat will only slim down with some cardio also. When ladies ask me what they can do to lose some weight I always ask “What are you doing for cardio”, my usual response to this is “Well I went on the elliptical or treadmill for an hour” Well I hate to break it to you ladies but that’s not doing too much for you.
By going on the treadmill or elliptical for an hour, your raising your heart rate and keeping it there then when your done it comes back down to normal, many people think that just by raising your heart rate your going to shed pounds easily but that’s not the case. By raising your heart rate yes over time you will lose some fat but by just running or staying on the elliptical and not lifting any weights your just losing muscle mass.
So instead what you should be trying are intervals. Intervals raises the heart rate then brings it back down and brings it up again so by doing this the body is going to burn more fat. So for example try going on a bike and start with a warm up for about 3-5 minutes, then raise your resistance and pedal as hard as you can for 10 seconds, then lower the resistance back down and pedal for 15 seconds, repeat this 8-10 more times then rest for 3 minutes and restart. This can also be done on a treadmill or a rower. For more information on this type of cardio, I suggest looking up what a tabada is.
Next to help with the tummy situation, usually when someone asks me what they can do get a six pack or strengthen their core I ask them “what part of your core are you trying to strengthen” and most of the time I have girls say “this part” as they grab the extra skin under their belly buttons.
So to help you ladies out with your core I will start by giving you a little information about “abs”. First of all abs are not just the muscles that run down the middle of your stomach, they actually run along your sides and to your back. And second of all those little crunches where you barley bring your shoulder blades off the ground is not going to give you the results that you want! Ok now I got that out there, lets get back on track. So to make sure we cover all of these areas I will give you a few different exercises. The first exercise is for your rectus abdominis, which are the muscles that run down the front of your stomach,
1) Lay flat on your back with your legs flat on the ground
2) Keeping your hands flat by your side, sit straight up making sure to not round your back
3) Keeping your back straight, slowly lay back down
This next work exercise is called a paloff press, this targets your anti- rotational muscles, which are your obliques.
1) First your going to use a resistance band or cable weights
2) Stand so either the cable or resistance band is on your right hand side
3) Next hold the band or cable with both hands touching your chest
4) Then extend your arms straight out in front of you and resist turning to the side where the cable or band is
5) Hold this position for 5 seconds then bring your hands back to your chest and relax for 3 seconds
6) Repeat this 5 times on each side then turn so the band or cable is on your left side and start over.
Now that we have gone over a few good ab exercises, I hope you all try them out. As they get easier add weights to the sit-ups or increase the resistance or weights in your paloff press. We are heading into winter soon and we all know that we women tend to gain a little weight, so the more work you do now, the better your going to look this coming spring and not have to panic when that time comes. Enjoy!