You've seen them: the infomercials for various fitness gizmos that promise to spot reduce. That is, they promise to give you flat, toned abs, or firm thighs, or slender, toned arms, or to eliminate cellulite, or whatever else. Did you know that some of those "shows" cost up to a million dollars to produce? They’re incredibly slick productions with beautiful models, exotic settings and best of all - great models who have been dieting for months, under great lighting and with makeup!
These shows promise that ten minutes a day, 3 times per week with their "technologically advanced" product will bring you amazing "spot reduction/tightening/firming/flattening/development" of particular body parts. Their message is so compelling (especially at 3 am!) that it can be really hard to keep your credit card in your wallet. Don’t feel bad if you’ve purchased one or more of these gizmos: you’re not alone. Millions of people have. And I would venture to say that 99% of those people did not get their results that were advertised. Why?
Because "spot reduction" doesn’t work. It's impossible to spot reduce a particular area of your choosing, and if someone tells you you can, they are lying to you. However, the picture is not entirely depressing.
If you wish you could spot reduce your lower abdominals, go here for some tips that actually work. Many people spend most of their workout time in a misguided effort to spot reduce, doing movements such as leg lifts, inner and outer thigh machines, and, the perennial favorite, ab work in their quest to spot reduce.
I find that my clients get better and faster results getting the body they want by focusing on weight training the major muscle groups (for example, squats and chest press) and doing cardio to burn the fat. I have seen amazing six-pack abs on people who never directly work their abs - but they have tight, fit bodies including abs because they have worked hard on their lifting and cardio, and taken the proper diet to reduce bodyfat levels.
The abs work as stabilizer muscles during almost every free weight and bodyweight exercise, so oftentimes you'll find that you've had a beautiful midsection there all along: it was just a matter of stripping off the fat. Of course, it is important to work all the muscles in your body, so I recommend training the abs like any other body part: 2-3 exercises for 8-12 reps, adding resistance if possible. For some sample ab workouts go here.
Check out my new book Change Your Weighs.
I have been helping folks worldwide via Zoom sessions since 2018, and helping in-person since 2004. Go here for more info.
"Skip the gym...do the workout."
Sep 02, 20 01:04 PM
Free ab workouts you can do right at home! Mix up your ab workouts for top tummy-toning results!
Sep 02, 20 12:28 PM
Many poeple want to "spot reduce" trouble areas. But can you spot reduce? The answer is here.
Aug 17, 20 12:45 PM
Here is a list of videos of core exercises you can perform as part of your home workout.