Tracy Anderson: Get a Flat Belly in 4 Weeks

03/18/2014 at 05:27 PM ET
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Nathaniel Welch
REVEAL YOUR ABS NOW

A slim, sexy stomach is something most of us covet. Unfortunately, you can’t just exercise your way to it. A lot has to do with what you put into your mouth.

I find that one contributor to a bloated belly is gluten. That’s why I choose to eliminate it from my diet. But not everyone can (or wants to!), especially since it pops up in everything from salad dressing to soy sauce. I advise women to try giving up gluten for a week and see how they feel. Rather not? Simply stick to whole grains, which are a much healthier choice than the overly processed alternatives.

cleaner diet, along with the following moves, will improve your core by the end of the month.

Istockphoto
GET A SHOW-OFF STOMACH

Your core is the center of your body. You need to identify it, engage it and have all movements extend from it. It’s also key to go beyond basic crunches. They’re one-dimensional, hitting only the rectus abdominis (or six-pack). My quickie series targets the midsection from multiple angles, part of the reason why my clients over 40, like J.Lo, still have sculpted abs. Pair with 30 to 60 minutes of cardio and aim to do it six times a week.

Nathaniel Welch
HIP DIP PLANK

Start in plank; tuck right knee into chest. Rotate waist so that outer side of right hip and thigh are facing ground. Lower body until you are sitting on right hip (A). Lift body back up to plank, then raise and extend right leg (B). Return to start. Do 30 to 40 reps; repeat on other side.

Nathaniel Welch
DIAGONAL PIKE LEGS

Lie faceup with legs together and extended straight out. Rotate hips slightly to left so that legs are on a left diagonal. Place left hand lightly on back of head and extend right arm straight out to side, palm facedown (A). Crunch up and lift legs, keeping legs on the diagonal(B). Slowly lower back to floor. Do 30 to 40 reps; repeat on other side.

Make sure abs are engaged from the start.

Nathaniel Welch
INNER THIGH CRUNCH LIFT

Lie faceup with legs extended in a wide split, toes pointing up and hands resting lightly on back of head(A). Rotate right leg out, dropping toe to face outward, and raise leg (B).Using inner thigh, lower leg and return to start. Do 30 to 40 reps; repeat on other side.

Nathaniel Welch
WEIGHTED PIKE

Lie faceup with legs together and extended straight out. Place right hand lightly on back of head and extend left arm straight back overhead, holding a 3-pound weight(A). Bring legs up to 90 degrees; crunch upper and lower body while lifting left arm up and then lowering it forward until it’s in line with torso(B). Return to start. Do 30 to 40 reps; repeat on other side. Keep neck neutral so you don’t strain it.

Getty
DIET DO: DAIRY!

If you’re after a sleeker middle, add dairy to your diet. Research shows that its proteins increase satiety and cause you to eat less. My choice: homemade Parmesan crisps. Preheat oven to 350; line a baking sheet with parchment. Divide 2 cups grated Parmesan into 2-Tbsp. portions. Form each into a small pile and press with the back of a fork. Bake until melted and flat, 5 to 10 minutes. Transfer to a paper towel-lined plate. Serve with chopped cooked vegetables (I love spinach, squash or eggplant).

—Tracy Anderson

Health.com

Get healthy now with energizing moves, easy recipes, expert tips and tools, and advice on losing weight and feeling great. Find out how to manage conditions like diabetes and depression, stop allergies, prevent heart attacks, and more.

FILED UNDER: Fitness , Health

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Showing 20 comments

Anonymous on

This woman is such a scam artist. “I can makeover your body and here are my requirements: you must way 110 lbs or less, you must wave your arms in the air for 1000 reps and finally, you must consume 900 calories a day.” Simple right?

Nicole on

@anon you forgot you must workout 4 hours a day in a 90 degree room! I’ll never forget seeing Gwenyth Paltrow on Oprah talking about that…. Absurd.

Anonymous on

you lost me at “30 to 60 minutes of cardio and aim to do it six times a week.”

Moi on

I couldn’t read past the first one. People just had their expert debunk the 3 biggest fad diet myths. first being “Wheat Belly”. Funny that this wheat is her number one thing to omit. moderation is better than omitting foods.

Moi on

I couldn’t read past the first one. People Magazine just had their expert debunk the 3 biggest fad diet myths. The first one being “Wheat Belly”. Funny that wheat is her number one thing to omit. Moderation is better than omitting foods.

Had to retype as I was distracted on the first try!

Becky on

Her boob implants are so distracting. Makes whatever the article says just a load of bunk.

Nikki on

I would love to see videos on how to perform these moves; it would be helpful.

Me on

It is true that you could be bloated after eating wheat. I am unsure what People’s “expert” uses as evidence that wheat does not cause bloating. Wheat most definitely causes bloating, just like dairy does for people who are lactose intolerant or sensitive. Many, many people are sensitive to gluten, which includes wheat. This probably happened because people have been over-eating refined carbohydrates, which leads to metabolic syndrome and diabetes. Most people do not need to eat wheat-based products, which are usually high in calories, carbohydrates, and sugar. Wheat (bread, pasta, anything with flour in it) should be eaten by people who need to gain weight, not lose weight. If you want to eat wheat, save it for pizza and other splurges.

To the person who thought her boob implants were so distracting that it made her article a “load of bunk.” A bit hypocritical, aren’t we? The saying goes “those in glass houses.” So, her article is “bunk” because she has implants? You judge her article not for its content, but by the appearance of the writer. Very shallow of you. You assume that because she has implants, then she must not have any intelligence, so her article must be “bunk.” It must be nice to be around someone like you who knows so much about people and their value in the world merely based on their looks.

A on

These exercises sound incredibly complex and challenging. The diagrams should be more detailed

Rebecca on

I did her post-baby DVD (despite not having had a baby lmao) and if did work. First time I had abs. BUT I found it required way too much of a commitment. 6 days of something that difficult and repetitive? Plus her workouts seem to give women a kind of square waist.
I just choose to use to run and use free weights now. More challenging and fun.
But like I said before, it did work for my abs.

Pam on

I had a baby 4 months ago so I could use this as I still look about 4 months pregnant, lol. I don’t think I could do these though and I don’t have a half hour to hour to spare 6 days a week.

Jamtx on

Blah Blah Blah…if you don’t want to work towards getting fit then why even comment. It takes work, committment & sacrifice otherwise just sit on the couch eating your chips and quit complaining. Every trainer out there is going to tell you something different. If you can’t process what they are saying and tailor it to you then that is your issue. The fact is you don’t have to be 110 lbs to start getting in shape….you can get in shape and drop inches in no time with hard work and sacrifice. Get up before the kids wake up….work out when they go to bed. Cut out processed foods. It really is THAT simple. (Unless of course you have medical issues.)

Janet on

Thanks for the common sense facts. Exercise a bunch and eat healthy. I had no idea it worked like that.

Remy on

I am still trying to comprehend the poster that says ” Her boob implants are so distracting. Makes whatever the article says just a load of bunk.” ………really ? I am sending this to Jeff Foxworthy……..hilarious!

Guest on

Losing weight and getting in shape requires commitment. Whether you choose to follow this trainer or another, you are going to have to spend time on yourself. I don’t believe that people can’t find 30 minutes a day. We found the time to read articles on the internet and comment on them, didn’t we? Everything adds up.

Stephanie on

I tried her metamorphosis DVDs for about a year. Her ” dance routines” were incredibly hard. Like some of you are saying I did put in the hard work and dedication.. But what I found with her weight loss and excercise approach is that it’s all about her diet. You are only eating 800-900 calories and women really shouldn’t eat any less then 1200 calories a day. For me her program didn’t give me the results I would have liked. It is also extremely expensive. Like a lot of women sometimes that baby weight doesn’t come off in 3 months. It took me about a year working really hard but not starving myself since I breastfed for 9 months. If this program works for you great! But I hate to say I think it’s bs! Good luck ladies :) I wish you the best.

Tina on

Everyone has 30 minutes….just find the time and do it. When your baby is sleeping, do it, when you’re at work, go to the restroom, shut the door and do 20 stomach reps standing up (tighten and tone), get up crack of dawn and go to the gym…there are ways people. Stop moaning and get fit.

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