Summer Body Sculpting Series - Waist Trimming
Waist Trimming Program (abs and lower back)
'Summer Sculpting' Part 3 of a 4 part series
you having trouble with that little bike tire around your middle?
Maybe you just have a small pooch under your belly button you need
to get rid of? Many women carry fat around the middle and wish they
were the 'hourglass' body type who can gain weight yet still show
a waist even with a spare tire! Well I hate to say 'you cannot change
genetics' but I do love to say 'all is not lost'!
Draw near and listen closely because with some consistency and
small changes to your diet you can succeed at trimming the waist
down to an acceptable size!
First thing I want you to do is switch up your fruit bowl for a
month and keep some grapefruits instead of other fruits and once
per week you can have a banana or some strawberries. Have eggs and
oatmeal for breakfast and eat every 2-3 hours from there on, with
a next meal being 1 cup of chicken on 2 cups of greens. Meal 3 should
be a protein drink and 2-3 hours later for meal 4 have a cup of
quinoa, a cup of broccoli or green beans and 6 oz of fish. Use some
olive or omega oil to top the food but try not to cook with these
oils, steam and grill your food instead. Meal 5 can be turkey stew
or mixed bean chili, turkey meatloaf or chicken kabobs. Keep the
food simple with no sauces and use non sodium spices such as lemon
pepper, basil or cracked pepper. As I mentioned above you can add
a spoon of omega oil to top your meats, mix it with mustard if you
like for some zing but most other sauces have sugars so avoid them.
Balsamic vinegar is a great topping for veggies. Keep pasta and
bread out of the house for the month and use brown rice or yams
with dinner, no more than a cup.
Try to eat by 8pm and no more food after that point except a protein
drink 1-3 hours pre bedtime. This is 80% of your success toward
trimming your waist, the exercises only tighten, tone and shape,
with some fat burning effects but diet will be the main key.
Training your lower back along with the abs is called core training
and you cannot achieve your goal without a combo of both.
Work at a circuit training pace, with no rest until you complete
20 mins of exercises then 5 mins for a break and repeat. Reps should
be kept between 50-100 with brief rests, only when needed and keeping
lower back work between 20-100 reps.
Ab crunches and AB
flutter kicks are a great lower AB burner although there
is no real way to isolate it does somewhat but the whole abdominal
area is stimulated. Crunches
are still a charm and if you lay a weight plate on your chest you
can really maximize this work. Double the crunch by bringing in
the knees while you crunch or you can just lift the pelvis for an
For the sides you can try oblique
crunches and oblique
decline crunches. You have to really concentrate on these
to make them tense in the right areas. Superset or triset your AB
work with lower back exercises to complete the core training.
extensions and good
mornings are 2 of my favorites outside of powerlift style
deadlifts but care to watch your speed and do not bounce or these
exercises can cause injury if not done correctly.
back presses are perfect for those of you who train at home.
As you get stronger you can add weight to your hands and ankles.
Additionally I suggest 5 days of cardio for 45 mins at a moderate
pace, work up to that if you need and be persistent with this to
really trim down some fat. Watch your speed and form to ensure a