Can be such as issue. As we age our metabolism slows down and the amount of fat in your body slowly starts to increase. Unfortunately, women experience a greater fat % increase than men. AND THEN, after menopause body fat starts to shift, moving from your hips, arms and legs to, you guessed it, the abdomen. AND THEN, to top it all off the fat you carry around your middle is more unhealthy for you than fat in other locations of the body. Excess belly fat increases your risk for cardiovascular disease, diabetes and certain types of cancer. One last piece of bad news is that it's not the fat you can pinch with your fingers, the real culprit is the visceral fat that lies deeper inside the abdomen and surrounds the abdominal organs. If your waist measures 33" or more you are putting yourself at risk. So here are some tips for shrinking the mid section and kicking sand in Father Times face.
Make subtle changes in your diet (no crazy dieting) by replacing simple carbohydrates with complex carbohydrates. Eliminate as much as possible processed food, sugar, dairy (except for yogurt). Make that a goal 6 days a week and on day 7 splurge and eat whatever you want.
In addition to the usual crunches and sit ups, try some untraditional ab exercises that go deep.
Position yourself on all fours (think of positioning yourself for a "cat stretch") and pull in your belly button as if you want it to touch your spine. Hold for 10 seconds, relax and repeat this 10 times.
Lie on back with knees bent and arms along the sides of your body with palms facing down. Once again, pull in your belly and simultaneously use your glutes and thighs to lift your pelvis up. Hold for 10 seconds and repeat 10 times.
Stand in front of a chair with the back of the chair against a wall to keep it stable. Start with right foot and place fully on chair. Engage your abs and raise your body until left foot is level with chair. Lower left foot and continue these raises for 12 reps keeping your abs fully engaged and using them for balance and to assist in the lift.
Think of keeping your abs "on" during cardio, and strength training, when you're sitting, driving, dancing, walking the dog. You really can't over work your abs so make it a point to give them some extra attention everyday and you'll see the improvement.
what is it with the mid section! i swear just recently have i noticed a "slight" (okay maybe more than slight) change in my waist. i hear some trainers say to do abs only every other day, and others say do them every day. what is your opinion - because i will believe what you say. (please say every other...)
ReplyDeleteActually the best thing you can do for abs is to reduce body fat, along with strength training exercises that use compound movements requiring a stable core to accomplish. Varied opinions on whether you get more bang from working abs (crunches, etc.) everyday with the general consensus that ab muscles are no different than any other muscle and every other day is more effective than everyday. I work mine everyday I work out which is 6 days a week because I can't convince myself that more isn't better and my abs need all they can get. Not a good answer. I know.
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