No matter what tummy type you have, celebrity trainer James Duigan is giving tips on how you can change it into your desired tummy type.
The wine waist. Also known as love handles, this is the excess bulge that turns into a lovely little muffin-top when you pull your jeans on.
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Duigan blames this annoying accumulation of fat on the ‘S’ word: sugar. “Everything from alcohol to chocolate is setting up camp in your love handles.” And yep, you guessed it: the easiest way to reduce this fat is to cut down on all the fun stuff . “Limit your alcohol and sugar consumption. It’s that boring and simple!”
You can’t ‘spot workout’ this area, so what you need are moves that work lots of muscles at once, promoting fat loss and burning kilojoules. Duigan suggests 20 reps of this squat with a press move:
Squat down with your thighs parallel to the floor, while holding a 2kg weight or a 2L bottle of water at chest height.
Slowly stand up, pushing the weight up over your head.
Take a look at what you’re eating
The stubborn pouch. You’ve got a persistent lower tummy bloat that won’t budge, but the rest of your body is relatively slim.
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Take a look at what you’re eating. “Food intolerance can shut down the lower abdominal muscles, which can make it really diffcult to get that tummy flat.” Become a diet detective by eliminating certain food groups. “Try cutting out wheat or dairy for a week to see how you feel,” Duigan advises. It might also be a good idea to ask a dietitian to help you out.
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Once you’ve sorted out any possible food issues you may have, focus on exercises that encourage the muscles to come in, rather than stick out, like this standing twist:
- Stand with your feet just over shoulder-width apart, knees slightly bent.
- Raise your arms straight out to either side and hold them at chest level.
- Drawing your abdominal muscles in and keeping them engaged, twist your upper body as far as possible to the right, and then left. Do 20 reps on each side.
The stress mess tummy type. You eat well and exercise like a demon, only to be left with an annoying bit of fat around the middle of your tummy.
“That bit of fat comes from cortisol, a hormone your body releases in response to stress. Look at the potential stresses in your life – work, relationships, over-exercising – and try to reduce them where you can,” urges Duigan. He also suggests eating green, leafy vegetables to help alkalise your system. If you have too much acid in your body, it won’t perform properly.
Give your body the break it needs! “If you’re working out all the time, cut it back to half the amount,” Duigan suggests. “Join a yoga class, have a massage or sleep in for an extra hour when you’re run down.”
The lazy tummy type. If your tummy seems to stick out on its own accord, it could be that your muscles are lazier than a sloth!
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The Lazy Tum is basically just a really bad habit. It’s simple: if you never engage your tummy muscles, then they won’t work for you. “Diet-wise, try to stay away from spicy foods, as some [like chili] will actually shut down muscles that draw your stomach in,” Duigan warns.
This is where every trainer’s secret weapon comes in.
Work for your desired tummy type
“The plank position is really effective. If you do lots of sit-ups, you’re actually pushing the muscles outwards,” Duigan explains. “If you want to create the habit of a flat tummy, the plank helps you practise pulling in your belly button.” He suggests this one-legged version to give those abs the workout they need:
- Lie face down with your forearms touching the floor.
- Raise your hips, keeping your stomach muscles tight. Your head should be in line with your upper back and hips. You’re aiming for a nice, straight line all the way from your head to your ankles.
- Lift one leg off the floor so that the foot dangles. Keep hips level. Hold for 10 seconds.
- Slowly lower your body to the floor for 10 seconds.
- Repeat with the other leg. Build up the time that you hold this a little more each day. Pros can go for two minutes, mere mortals should aim for 30 seconds to a minute per side.
