I have a client who is 125 lbs with 25% body fat, she is toned and lean except for her mid section. We do Pilates ab series and other Pilates excercises, ab machines, crunches, full sit ups with weights, and we’ve gotten into hoola hooping, still this is where most of her problem area is. Are there any different things we can do? Or some dietary change that may help?
Thank you. This may be a good solution. She never wants to work on legs, she thinks she will look bulky. As you know, when a client doesn’t get the results they want working with one trainer, they get stuck in their mind about what works and doesn’t work. I will try this with her, and of course work on dietary changes. We were speaking about her getting her hormone levels tested for low estrogen or too much cortisol in her body, and incorporating meditation and other stress relieving methods into her weekly routine.
yours is a common problem, especially here in India where people have a sweet tooth. The solution to this problem have been the same since decades. doing excess abdominal exercises will have no effect on the body fat percentage.
the safest and the best way to target the belly fat is through leg workouts. age will not pose any difficulty in your case since the client has been working out hard under your guidance. the first and foremost exercise should be free barbell squats, not on the smith machine, followed by lunges and leg presses and so on.
the problem with aerobics is the same, you lose weight not fat.
second most important step is the diet, in fact this should be first.
right clean foods, no fad diets, proper supplementation with required antioxidants will give you sure shot results. i can vouch for this because i have trained hundreds of males and females in India, on whom even the best gyms have given up, and they had shown excellent results, all because somewhere down the line they got too complicated and forgot the basics.
all the best.
You mentioned that your client does cardio 4X weekly. Is it steady-state, or is she also doing some interval training? Regarding the mid-section, you referenced several abdominal exercises which emphasis spinal flexion, in order to maintain muscular balance and spinal stabilization and mobility be sure to incorporate appropriate exercises for spinal extension. 25% BF is probably within the healthy range, however where subcutaneous and visceral fat is stored varies individually. Exercise and dietary intake can go a long way to influence our body composition, but minimal impact on how and where our bodies store fat.
Keep encouraging your client to better health and fitness as it will serve her well in years to come.
thank you for clarifying your client’s exercise routine. Obviously, you have already implemented the cardiovascular and weight training regimen that I had mentioned.
By your description, your client is of an age where a percent body fat of 25 % is already below the range which would be considered ideal. That is great. It still means that, at a weight of 125 lbs., about 31 lbs. of her weight is fat weight. I assume that she does not need to lose body weight. So her only other option is to try to reduce her percent body fat even further which, considering her current exercise status, may be very difficult as it would mean even more exercise with the resulting increased risk for injury.
It is still my personal opinion not to work this ‘problem area’ any more than the rest of the body to make sure that she is not ‘spot-building’ as spot-reducing is not possible.
Karen, while I thank you for your comment, I find your first sentence a bit rude. 25% body fat is below her percentage of body fat, considering her age. I am not the type of trainer, or person who puts down anything about anyone trying to better themselves. My client does cardio, 4 times a week for 1 hour. Not to mention the weight training we do and she does on her own. My mention of the abdominal exercises were due to the fact that my question was about the mid section, not because these are the only exercises we do, i was giving examples. And my question was meant to be answered professionally, not with your personal opinion.