By Bondi Beauty PT Rachel Livingstone.
Some women store fat around their waistline and others around their hips. Much of this is determined by genetics. Those who are more sensitive to sugars tend to store excess fat on their stomach and are prone to insulin resistance and diabetes.
This fat needs to be lost for good health and to look hot in your bikini. Wherever it is stored on your body, excess fat is all about the input/output balance.
You need to burn more than you eat.
If you are not an exerciser, get moving – 10,000 steps per day. If you are an exerciser, take a look at your workouts and ramp things up. If you are more of an ‘apple’ than a ‘pear’ shape, watch the quantity and quality of your carb intake.
Even if you can never actually count the abs in your 6 pack it is still worthwhile training your ab muscles. Abdominal muscles support your torso and assist your breathing. Conditioning them will allow you to work out harder, therefore burning more calories, whilst also avoiding injury.
A little muscle tone can also create the illusion of being smaller and firmer. Meanwhile you can continue to work on any last little love handles. Remember to exercise both the rectus abdominals and the obliques.
A protruding lower stomach – especially the ‘mummy tummy’, can be eliminated by improving your posture. Learning to activate your core and pelvic floor muscles properly is the secret.
These work together like a corset not only flattening the tum, but looking after your back too. You can work your pelvic floor muscles anywhere – mix up short and long holds. Fitball and TRX exercises offer great ways to work on your core.
If you have a flat tummy one day bloated the next, take a closer look at your food. Larger portion sizes can cause the stomach to distend. Your body may be happier with smaller more frequent meals. Otherwise you may be suffering from the effect of food intolerances.
These foods are not ‘bad’ but just don’t suit you. The Monash University FODMAP diet can help you identify and avoid foods that are irritating your gut. Less inflammation, healthy bowel movements and a reduction of the bad bacteria in your gut actually helps you lose body fat, as well as flattening your tummy.
By Rachel Livingstone Personal Trainer & Owner of The Health Hub
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