Ab-tastic guide

We come in all shapes and sizes, with varying strengths and weaknesses, but the one thing most all of us have in common is our mid-sections, otherwise known as the "problem area" (second only to the under arm area that keeps on shaking when you wave goodbye). This summer, in training and in my classes, I have been giving the people what they want. A focus on abs - with a secretly stronger focus on core strength, which I find more important. Secretly. Luckily both involve exercises in the same family.

Of course, with any problem, the best plan of attack is to hit it from all sides. I mean that literally, of course, as in not just training the "six-pack", but also the transverse abdominus, obliques, rectus abdominus, erector spinae and diaphragm. I would even consider the lats, glutes and traps fair game.

But I also suggest attacking the core with metabolism boosters, bloat fighters, cardio sessions, and even posture. As always, I think it's important to know what you're working with, so here's a quick core lesson.

The core by general definition is the body minus the arms and legs. Most movements that we make are highly dependent on the core, and therefore many of our injuries stem from lack of core strength. The major core muscles are in the belly and mid/lower back. A person with a weak core is going to rely too heavily on the shoulders and hips, which creates improper movement patterns (and probably super gross posture, and lots of tightness). The core is used to stabilize the body during dynamic movement and also to provide internal pressure (that pressure helps with activities such as vomiting, holding bowel movements and giving birth).

When most people want to workout their abs, they want to do crunches. What they don't realize is that crunches are going to simply add that six pack muscle to your body. I highly doubt anyone wants to add any extra bulk to their tummy. However, working all the muscles of the core will help to create that "powerhouse" we talk about in pilates, which is similar to a girdle around the midsection, helping to pull everything in. So now I've justified working all of the core, I feel much better. Let's move on to my bonus flat tummy tips:

1. Check your cardio.

Studies have shown that high intensity interval training creates a flatter stomach than the slow and steady style of cardio. High intensity means what it sounds like. You should be pretty much at maximum effort between the recovery phase of the intervals. PUSH YOURSELF!!! When I run at the gym on the treadmill, I like to do intervals of a brisk walk at about 4% incline for a minute, set with the fastest run I can hold for 90 seconds at 1% incline. Honestly, intervals make the time go by faster, which is enough of a selling point.

2. Check your clothing.

Don't go out to eat in loose billowy sundresses. Don't lounge on the couch in your boyfriend's sweats. Wear a sexy dress, or your skinny jeans on weekends, which is when most people overeat. You are less likely to notice weight gain and more likely to overeat when your clothes are too comfortable.

Also, check your style. Wear clothes that flatter your body. Who cares if you can wear size 2 jeans if you have a muffin on top of them. I have a thick bottom, and a small waist, hello high waisted pants!!! Work what you have, not what you HAD in high school. Oh wow. That needs to be a t-shirt!!

3. Check your eating schedule.

Start with breakfast first-thing in the morning, with something satiating and metabolism-boosting like eggs. Eat frequently to keep the fire burning. Then, cut yourself off at least two hours before bed. The later you eat, the less likely you are to burn it off, and more likely to store it on your stomach.

4. Check your stress level.

When you are stressed out and worried, your body releases the hormone cortisol, which has been linked to storing excess stomach fat. Try yoga, or even simpler, just take some deep breaths. Also, beware of alcohol as your stress reducer. Those who stick to one drink a day are proven to have flatter stomachs than those who binge or drink a few a night.

5. Stand up straight.

My dad was in the Marines, so he had this really cool habit of walking up behind me and pulling my shoulders back. Nope. Not cool at all. I used to think it was sooooo obnoxious, BUT now... THANKS DAD!!! Because of him, I always look 10 lbs thinner. Test it in the mirror, its more than obviously true. Sitting taller makes you longer, and redistributes your weight in a much more flattering way. Pilates has done wonders to perfect my posture. I recommend it to all. If you don't have time to take a class, start with this helpful tip: Imagine a string running from the bottom of your pelvis, through your spine and up out the top of your head. Count to 3, then pull the string and straighten up!!

Having a flat stomach takes some work, but remember its always easier to maintain once you get there. Those of you blessed with a naturally flat stomach (good genes), congrats. But don't expect it to last forever. Time fattens all. Haha :)