Blast Away Your Muffin Top

Ok, ladies (and gents). Today we are talking about problem areas. Everyone has that one (or more!) areas that they would like to change on their body. At the risk of sounding like a debbie downer, it is really hard to spot reduce...in fact, nearly impossible. In order to lose weight in one area of your body, you basically have to reduce weight all over. For instance, doing a million billion crunches isn't going to help flatten your tummy if you aren't reducing your overall calories. In order to lose one pound of fat you need to have a calorie deficit of 3,500 calories. This is best achieved by a combination of diet and exercise. If you divide 3,500 by 7 (for each day of the week), that equals 500. So if you aim to have a calorie deficit of about 500 calories a day, you will lose 1 pound a week. Easy peasy, right? Well, it's a little more complicated than that. If you hate exercise and just decide to go on a crash diet, reducing those calories you will lose weight; however, the weight you will be losing is mostly muscle and water and your body will prepare for starvation mode by sending out the stress hormone cortisol (which is partly responsible for visceral, aka belly fat) and will cling to every calorie for dear life. This is NOT what you want to do. If you tweak your diet to eating healthy, whole foods and add a mix of cardiovascular and strength training to your weekly regimen, you will see much better, faster results. Whatever you do, make sure you are eating ENOUGH. Consulting a registered dietitian is your best option, but in general women need at the very least 1200 calories for their systems to function properly. Don't believe me? Here is where all the calories go:

Heart: 12% of calories or about 168 calories a day.
Kidneys: 12% of calories or about 168 calories a day.
Liver: 23% of calories or about 322 calories a day.
Brain: 23% of calories or about 322 calories a day.
Skeletal Muscle: 30% of calories or about 420 calories a day.

This doesn't mean just eating 1200 calories...this means after you have calculated how much you are burning in your workout you need to add that to 1200. So, if you are burning 3-400 calories in your workout, make sure you are eating at least 15-1600 calories a day. If counting calories drives you insane use a hunger scale. Your body is really good at telling you what it needs. Below is an example of a hunger chart that can be really helpful:


That being said, there are steps you can take to tone areas that are a little jigglier than others.

Problem Area #1: THE MUFFIN TOP

Muffin top, spare tire...whatever you call it, it's no fun. First let's discuss the muscles involved in the area that we need to work on toning. In the front we have the rectus abdominis, or the 6-pack. Underneath that we have the transverse abdominis which wraps around like a corset. On the sides we have internal and external obliques, and in the back we have the erector spinae. I'll give you a few examples of exercises you can do to tackle each of these areas.

*The Pilates 5 Series-->this is a 5 part exercise series that attacks the rectus abdominis, transverse abdominis, and the internal obliques.

1. SINGLE LEG STRETCH

This exercise develops abdominal strength in isometric contraction, and develops stability of the pelvic-lumbar region. Begin by lying supine on the mat, inhale roll up in a C-curve (looking at the belly button), pull the knees into a reverse table-top position. Exhale, extend the right leg out in front, hovering about a foot above the floor, while placing both hands gently on the left knee holding it in a reverse table top position and begin to switch the place of the legs. Continue switching legs, about 8-10 times.

2. DOUBLE LEG STRETCH
Normal 0 false false false EN-US X-NONE X-NONE This exercise develops abdominal strength while emphasizing trunk stabilization. Begin in the same position as single leg stretch. On the inhale move arms overhead while simultaneously straightening legs out shooting them out in the opposite direction, exhale and sweep the arms around returning to the starting positions. Repeat 8-10 times.

3. LIFT/LOWER LEGS
This exercise develops abdominal strength, particularly in the lower abdominals. It also serves to strengthen hip flexors. In the beginner version of this exercise I like to begin by lying supine on the mat, making a diamond shape with the thumbs and forefingers and slipping the hands underneath the tailbone in order to ensure that the low back doesn’t arch. Keeping the head down on the mat, on an inhale lower the legs as far as possible and on the exhale raise the legs back up. Repeat 8-10 times.

4. HAMSTRING PULL
Normal 0 false false false EN-US X-NONE X-NONE This exercise strengthens the abdominal muscles, develops pelvic-lumbar stabilization, as well as increases hamstring and hip-flexor flexibility. Begin by lying supine on the mat, rolled up in a C-curve, gazing at the belly button. Both legs are pointed up to the ceiling, place the hands behind the calf of one leg and lower the other leg, hovering it about a foot above the mat. On an exhale draw the extended leg closer to the body, pulse it once or twice, and switch legs. Repeat 8-10 times.

5. CRISS CROSS

This exercise strengthens the oblique abdominal muscles, as well as developing pelvic stabilization and trunk rotation. Begin by lying supine on the mat, rolled up in a C curve, gaze at the belly button, legs in reverse table top. On an exhale extend the right leg out straight, hovering about a foot above the mat, left leg stays in table top and reach the right elbow toward the left knee by rotating at the waist. Inhale and change the legs while simultaneously rotating the torso in the opposite direction. Repeat 8-10 times.

*Side Lying Leg Series Normal 0 false false false EN-US X-NONE X-NONE -->This series is another Pilates staple and are done lying on one side, back parallel to the edge of the mat, and feet piked forward about 45 degrees. This series focus on hamstrings, back extensors, abductors and adductors as well as oblique abdominals and serve to strengthen the lateral flexors, stabilize the pelvic-lumbar region, as well as develop hip adductor control and hip disassociation. There are many different types of side series choreography but I will focus on “side leg lift” and “side kick” for beginners.

In the side leg lift we begin in the position described above, let the top leg float up while keeping the hips stacked, and then resist the leg coming back down, very slowly and deliberately. In the side kick, we begin in the above described position as well, but this time raise the top leg a few inches off the bottom leg, extend it forward and back carefully not letting the trunk tip forward or back with the leg.

Stay tuned for more problem area solutions. Videos to come!