At Home with Dr Christian Jessen - 198

| FLATTER TUMMY|

Get rid
elly fat
of b
r good!
- fo

d pleasure.
ring their bodies a prou
to have abs that make ba
Most people would love
reality...
en it's time to make it a
like a fantasy to you? Th
Does that sound

A

lways envied those women who
can wear cropped tops with no
muffin top in sight? Looked at
Olympian Jessica Ennis-Hill and
thought: that could be me (if I did
athletics training for eight hours a
day)? It's possible to hone your abs
and bring them to the fore - and
it's not all planks and sit ups. Here are the experts' tips on
how to get those abs looking their very best!

DANCE IT OFF
RALPH SEBASTIAN, PERSONAL TRAINER
(RALPHSEBASTIAN.COM): 'Some people don't feel
complete without their 6am hour-long run before work.
I'm not one of them! Dancing around your living room
(or in a class) is a great cardio workout. Keep hydrated
and go full-out, keeping your core engaged throughout.
It's a great starting point for anyone new to exercise. Don't
be afraid to work up a sweat - it's just your fat crying!'

EAT LESS, MOVE MORE
RALPH: '"Abs are made in the kitchen" is an old
bodybuilder's cliché. There's a lot of truth in it, but it
needs a little update: "Abs are revealed in the kitchen".
Exercises for your core muscles are beneficial in many
ways, and will improve your six-pack, so it's vital to

keep doing them. But to reveal those impressive
stomach muscles, you must consume fewer calories
than you burn, to eliminate the layer of belly fat
hiding those gorgeous abs.'

YOGA - THE SCIENCE
EVE BOGGENPOEL, YOGA TEACHER AND
JOURNALIST: 'Stress activates the sympathetic nervous
system (SNS), causing the release of cortisol to provide
your body with the energy for "fight or flight". If that
energy - in the form of glucose - isn't used straightaway,
it's converted into fat and laid down around your middle
(close to the liver, so it can be converted back into energy
quickly if needed). Yoga, meditation and quiet breathing
measurably reduces the activity of the SNS, and
stimulates the parasympathetic nervous system (PNS).
Commonly referred to as the "rest and digest" system,
it slows down your heart rate and decreases your cortisol
levels - and in turn, your belly fat.'

YOGA - THE POSES
EVE: 'Simply by breathing mindfully while doing yoga,
you can begin to engage your abdominal muscles. In
cat/cow poses, for example, by drawing your navel
towards your spine on the out-breath, you will encourage
the development of your core. To work more deeply
on your abdominals, include poses such as bridge, boat,
plank and triangle in your practice.' >



http://www.RALPHSEBASTIAN.COM

At Home with Dr Christian Jessen

Table of Contents for the Digital Edition of At Home with Dr Christian Jessen

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