Are you fascinated by the sight of a well-toned set of abdominal muscles? Do you ever look in the mirror and long for somebody else's waistline? A tighter, leaner midsection is what many of us desire. A leaner waistline is not only pleasing to the eye, but also essential to maintaining a healthy waist-to-hip ratio: the waist divided by the hip measurement. Health experts recommend that men not exceed 1.0, and women carry even less, at 0.85. Ratings higher than this carry an associated risk of developing cardiovascular disease, which does no one any good even if their midsection looks great.

If you've struggled to achieve your optimal toned tummy, then we have some suggestions for you to follow and assist your journey to a flatter, more flattering midsection. By using the following guidelines and tummy focused workout 2-3 times per week you will feel the difference after a few sessions and be on your way to a flatter midsection by the end of 4 weeks.

Tummy Flattening Guidelines:

1. Picture your posture- oftentimes just improving the way your body is holding itself together can give the impression of a leaner waistline and flatter tummy. When you sit or stand, be sure to hold your head high and keep your ears floating above your shoulders, draw your shoulder blades together and down, lift the abdominal muscles up and in toward your spine, and prevent your ribs from protruding by holding the abdominal muscles in a state of slight contraction in all your postural endeavors. Practice this every day when you sit at your desk, drive your car, wait in line at the grocery store, or even perform daily tasks. You'll not only improve your posture, but also the appearance of your waistline by holding the abdominals inward.

2. Eliminate the simple- simple sugars offer little to no nutritional value to our bodies and are huge contributors to extra pounds around the waistline and other areas of the body. Studies show that sedentary consumers of large quantities of white sugar/white flour (think of your baked goods, sugar-coated cereals, or a can of soda) have a tendency toward Type II Diabetes, heart disease, and are more at risk for obesity. If you replace your usual sugary treats with whole grains, fruits and vegetables you will not only be providing your body with better nutrition, but also less calories which will lead to weight loss and in turn a smaller looking waist.

3. Move the mass- your body is an active machine that needs to be moved on a daily basis with moderate to vigorous activity- movement burns calories. Any extra calories we consume are stored as body fat, and body fat is what gives the waistline the extra rolls, muffin tops or less than optimal appearance. Aim for daily cardiovascular activity that is large muscle, rhythmic in nature and invokes a "I can tell I'm exercising" effect on the body. Your goal should be to sustain the activity for 30 minutes total, or you can break it up into 10 minute bouts. Think a brisk walk in the morning with the dog, and quick walk during your lunch break, and another brisk walk in the evening. You can also perform cardio activities on a piece of equipment such as a treadmill, elliptical machine, or stationary bike.

4. Make it stronger- developing your tummy's musculature will give it a more toned appearance and assist your posture muscles in providing you with a stellar stature. Be sure to work all the muscles that move the waistline: bending forward, backward, twisting right to left, and bending right and left. These 6 directions are used in daily activities, sports and are imperative to keeping the waistline healthy and lean (along with guidelines 1-3). Use the following program 2-3 non-consecutive days per week and watch your tummy flatten by the end of the month. Take into consideration results will vary based off of individual efforts, genetics and motivation levels.

TUMMY TIGHTENING MOVES: Perform all moves for 3 sets of 15 reps each; rest 30 seconds between sets.

Stability Ball Trunk Curl

Stability Ball Trunk Extension

Bicycle Trunk Curl- challenge if you support lower back on a Wobble Disc (unstable prop)

Stability Ball Side-Lying Trunk Curl- perform for both R and L sides

By improving your posture, decreasing your simple sugar intake, moving more, and challenging the muscles that surround your tummy you will be on your way to the flatter waistline by the end of a month. Remember that you get what you give, so put forth much effort and your results will be better than average and you're tummy will be flatter than most!

Ever been in a stressful situation that leaves you anxious, worried, angry, or frustrated? Have you ever been on the receiving end of somebody else's bad day and had to encounter hurtful actions or words but still needed to go on with your own work or responsibilities? Catering to these actions is not always a pleasurable experience, and oftentimes you are left in a state of stress with little time to respond, react, or even catch your breath.

Understand that stress in a negative sense is a mentally or emotionally disruptive or upsetting condition occurring in response to adverse external influences; it is capable of affecting physical health- usually characterized by increased heart rate, a rise in blood pressure, muscular tension, irritability, and in some cases depression. It can affect the body physically, emotionally, mentally, and spiritually. These factors can impact our personal lives, careers, hobbies, and extracurricular activities, plus create a lot of tension within many of our relationships.

The good news is there are a few simple strategies to employ if the unfortunate 'Grinch' seeps itself into your otherwise pleasant day. By taking just a few moments to catch your breath, mentally refresh, or do a few simple mini-stress workouts (see our samples below) you will discover your mind-set greatly improves and the return to your activities will be just as rewarding the second time through.

TACTICS FOR COPING:

1. Change the environment if possible- quiet, no distractions, soft music, and some dim lighting. By creating this relaxed ambiance your body will release tension and let go of anxiety. Use candles or other smells to enhance the experience (lavender is excellent!)
2. Change your mind set- quieting the mind, curbing negative self-talk, gossip or the urge to retaliate, focus inward on breathing and heart beat. Close your eyes and actively relax all muscles from head to toe
3. Change your breathing patterns- take deep, long, meaningful breaths. Count to 4 as you inhale slowly, but exhale longer (about 6-8 counts) to increase relaxation effects. Place one hand on the abdomen and one hand on the chest and feel the breath lift the body on the inhales, but soften the body with the exhales
4. Try some physical movements- yoga inspired stretching (see below), which open the chest, twist the spine, and help relieve tension in areas of chronic tightness usually encountered by stress. Common areas are the neck, upper back, lower back, hips and shoulders

TIME PERMITTING TRY ONE OF OUR SAMPLE STRESS WORKOUTS

5 minutes or less- change your environment as much as you can, begin releasing attachment to the situation that caused the stress. Sit upright or lie down, and close your eyes. Use slow, deep breathing and actively release tension in the face, neck, and jaw.

10 minutes- same as 5 minutes, but add 4 basic yoga-style stretches. Hold each one for 3-5 breaths, and repeat the sequence 2 times. Use a yoga mat, block and strap as necessary.

1. Seated chest expansion
2. Lateral neck stretch to R and L
3. Seated forward bend
4. Seated twist to R and L

20 minutes or more- repeat set up from 5 minute section, perform all seated stretches from 10 minute section, and then lay on floor on top of yoga mat to complete the last 3 exercises. Repeat them one time to each side and hold them for 5-10 deep breaths. Finish with the legs elevated on a chair, lying on back with eyes closed (covered if possible with an eye bag), a small blanket or pillow under your head, and arms resting along side of body with palms facing up. Use deep breathing, relaxation, and visualization techniques to further enhance your stress relief. Stay in this position for 5 or more minutes.

1. Lying Figure-4 outer hip stretch for R and L
2. Lying twist to R and L
3. Cobbler's Pose

By taking a few moments to disconnect, breath deep, relax, and move a little you will discover the stressful events leave little, if any impression on you. Remember, stress affects us all at some point in our lives, but it is how you handle and act upon your stress relief tactics that ultimately relates to your mental, emotional, physical, and spiritual self.