“What can I do about my mid-section?” In 10+ years, this is the question I have gotten the most.
First, shredded abs is a fun goal! However, I think it is important to shift the focus from aesthetics, to what a strong core really represents. Reduced lower back pain, improved posture, better economy of motion, balance and stability. These are the real-world benefits.
Second, there is no quick fix. Every single body is different and it will take a different combination of habits in order to gain definition in the mid section.
Everyone has abs, even if you can’t see them! The core or “Power House,” as its called in Pilates, is made up of four muscle groups.
The Rectus Abdominis is what we call the “6 Pack.” It is the muscles located at the front of the pelvis that stretch from the ribs down to the pubic bone. These muscles allow your torso to flex forward.
The External Obliques, are located on either side of the Rectus Abdominis. These are the muscles that allow the trunk to twist.
The Internal Obliques, are located just inside the hip bones. These muscles also aid in twisting, but also provide spine stability.
The Transverse Abdominis is the deepest muscle and the most important. It works as belt, wrapping around your waist to protect your spine.
The core muscles work in harmony to support your lower back, hips and pelvis. They aid in almost every single movement you perform and literally keep your up right!
Building awareness in your body and understanding how it works is crucial! But the next step is to build strength. Many people, even those in very good shape, are surprised to find that they have a weak core. This is often because they are not using it correctly.
“Turning on,” your core takes some practice. I made a quick 5 minute video of some simple exercises you can do to improve awareness when it comes to abdominal muscles.
Once you have mastered engagement and built on strength you can begin to work on toning. Toning is the tightening and shaping of muscles. It is brought about through exercise and reducing body fat. So what exercises should you be doing? Well, this is an area of debate. It really depends on YOU! What are your goals? What is your commitment level? My best advice is to follow a program. Take the guessing out of it! Let a professional build a workout program tailored to you. I would love to help you with that – click here!
Here is what my workout schedule will look like for Fall:
Monday – Lift, HIIT
Tuesday – PiYo/Barre/Vigorous Yoga
Wednesday – Lift, Circuit or Intervals
Thursday – Cardio
Friday – Lift Legs
Saturday – Pilates
Sunday – Rest
Now, I have saved the best for last – and you are not going to like it. YOU ARE WHAT YOU EAT! I know, it is a bit cliche, but very very true. Many trainers will tell you that Nutrition is the most important thing – but I don’t quite agree. We build a strong body through conscious movement. Bottom line; if you want to live a healthy life you need to be exercising for 30 min a day, 5 days a week. But, when it comes to abs – they are definitely revealed in the kitchen. I have a wonderful 5-Day Meal Plan here on the blog that would get you on the right track!
Here are some Habits to Live by:
- Eat the rainbow! your plate should be colorful
- Less processed! if it is in a package it is processed
- High Protein, moderate Fat, low Carbohydrates! lean meats, healthy fats and whole grains
- Don’t let Hunger be your guide. gone is the belief you should eat every 2 hours – instead eat 3 fulfilling meals.
- Water, Water, Water. a gallon a day if possible.
Finally, supplements are an important part of my healthy lifestyle. Muscle recovery, immune support, healthy digestion. Check out all my favorite supplements here.
I would love to hear your thoughts! What are your go-to workouts? What is your Nutrition style? What has worked for you? What are you struggling with?
See you soon!
