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Friday, 23 August 2013 20:32

The truth about female abs training: Is a post-pregnancy six pack possible? Yes! Says guest writer and mom Coco Kissack

Written by  Coco Kissack
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There are a few repeat themes in the life of a personal trainer but I think the most common question I get asked is about abs training - "how do I tone my belly".. or some variation of same:

 "I am in shape everywhere except my stomach"

"I can have cut shoulders but my abs never come in "
" I had 3 babies in 4 years and my stomach will never look the same'
"I am over 50 and hit menopause and since then my stomach holds fat"
Interestingly this is NOT just a female issue as it's probably the number one concern of my male clients as well.

First off Id like to say I'm NOT a doctor, I'm NOT a "guru" I don't pretend to take other people's science and data and make it my own. My opinions are based in actual science, but also (mostly) based in real life. I can fake an orgasm, but not a PhD... so you will get answers to your questions the way I approach the problem. Okay, so here it is.. a real person's guide to a no BS approach to losing belly fat

1. FIX YOUR FRICKEN DIETCoco Kissack
Abs are made in the kitchen.. its not bs.. its true. What you put into your belly, will show in your belly. I can walk through a mall or airport or beach and tell you the eating habits of people I pass. I'm usually pretty bang on. Let me put it this way, if I had a "guess what you eat" booth at the CNE, I'd be a top producer on the lot!! (Id make money like the guess your birthday guy) people who eat a lot of fluffy food, look fluffy, people who eat a lot of doughy food look doughy and people who eat a lot of hard-assed solid protein, look solid!!(guess that's why greasy guys pick up mcdonalds eh!!) YOU NEED MORE PROTEIN... I'm guessing just about everyone out there does.. protein is MEAT.. you need it.. (some vegetarian is gonna give me crap for this... there are other protein sources you can tap into)
Lay off alcohol (beer belly got the name for a reason.. we should invent a name for Wine drinkers.. how about Wine spillz, cus its spilling over?)

2. CRUNCH IT OUT..
This is so controversial... lots of people will tell you crunches/ situps etc don't do a thing.. I disagree... I do 500 crunches every morning while my oats are cooking.. yup EVERY DAY, and on ab day, I do another 1500 on top.
So, whatever, it works for me. I also get every one of my clients doing more abs because I believe when you build the muscles, you change the shape of your tummy. Don't do those stupid weighted side bends though because it will thicken your waist, straight up crunches and back extensions are my core weapons (I also do weighted planks.

3. HOLD IT IN (AND DEADLIFT)
Y'all know I'm a form Nazi - my clients have been known to stay half an hour after their session doing the crunches they owe me from screwing up and not holding core tight during workouts.. true story... ask em! You need to be mindful of your tummy.. holding the muscles tight.. ALL THE TIME.
Oh, and lift heavier (it's my solution for everything) when you use free weights and do complex movements like squatting, and deadlifting, while holding your belly tight, you FORCE form, and use more core muscle than you think.
I'll get Sherri to video me deadlifting naked or something so you can see exactly how much the abs are used (er, we might hold you to that Coco! - Ed).

4. YOU HAVE EM.. LET'S SEE EM
Drop some fat.. they are under there!

Okay, so skin
Here is something I wrote to a private question about belly fat and loose skin

"In my opinion, time, diet and exercise are the ONLY ways to get the skin back. Genetics plays a large part and every one has different skin, and posture is important as well.. holding your tunny tight ALL the time, standing straight, are all things that will help. But the BEST thing you can do is unstretch the elastic (ie lose some weight) and leave it unstretched. You know when you try on a pair of pants that are too small, and you stretch the elastic a bit? Well that one spot in the pants might never be exactly the same, but the rest of the elastic will do its job and hold things tight. However if you keep wearing those too small pants every day, and wash em, and stretch em more, and don't look after them, well.. they will look bumpy with broken pieces of "stretch mark" all over. Our skin is like that. Babies stretch the skin, but the rest of the skin will do what skin does and maintain its elasticity.. if you let it. So stop you your yo-yo diet - lose the weight, keep it off, and your tummy WILL tighten!"

(Remember little Coco - with the competition 24 inch waist - used to be 200 lbs and had the BIGGEST baby belly ever. People kept asking if I was having twins! Well 20 years later I still have a bit of loose skin, but its far tighter than I would have ever expected)

Strengthen your core, watch what you eat, and keep the stretch OUT of the elastic for a while and you will do great!! There is no magic pill... I didn't take ANY fat burners.. there is work, determination and a desire to succeed, when you want a six pack of abs more than a six pack on the dock.. GET IT

If you want a more specific diet/ program or advice please feel free to email my business at This email address is being protected from spambots. You need JavaScript enabled to view it.

I do online training, diet and program advice, online coaching and personal training, as well as live personal training, small group training, motivational speaking, team coaching and INSPIRATION!!

Believe. It works

PS  I have some videos on my YouTube channel on extreme ab exercises.. subscribe here... 

Read 5960 times Last modified on Monday, 02 September 2013 22:56
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