Everybody wants a smaller waistline and wants to reduce belly fat…

But the problem is there’s a lot of fluff out there that’s specifically targeted to women about how to reduce belly fat and train their abs. And most of it is flat out wrong.

There are 3 common myths that I’m constantly seeing on the internet about how to train your core. And unfortunately, these could lead to injuries and also, just very real discouragement about your midsection.

So let’s set the record straight. Let’s bust these myths, and I’ll teach you exactly what works instead when it comes to reducing belly fat and building a much stronger core.

“Influencers”

One of my favorite new follows on Instagram is a personal trainer in Scotland by the name of Michael Ulloa who I think does a really good job of calling out all the random BS (for lack of a better term) that you can find on the internet in the fitness industry.

He’s a really sweet guy that’s both knowledgeable and down to earth, but also really honest.

And he had a post not long ago that showed a gal (who I’m assuming was another personal trainer) talking about “The only 4 exercises you need to get rid of that lower belly pouch”. And Michael’s standing there (in pink crocs mind you with a little kid shovel as a microphone) - “Don’t fall for this. You’re being lied to.”

I loved this post, but it also got me thinking about how many fitness myths are out there, but about training your midsection specifically.

Slimmer Waistline, Strong Core

Everybody wants a slimmer waistline, but I think everybody would also say they want a stronger core. We all know that having a stronger core leads to less back pain, less hip pain, and even less knee and shoulder pain.

But with so many myths floating around out there, it’s hard to know what’s fact and what’s fiction when it comes to core & belly training.

• Can you follow a routine that “gets rid of the lower belly pooch”?

Well, let’s set the record straight. I’m going to share the 3 biggest myths that I’m constantly seeing about core training, and what you should know and believe instead.

• Sadly, if you continue to be misled about how to properly train your core, you could really hurt yourself AND not get the results you’re looking for.
• But, if you begin training your core muscles correctly, it can lead to significantly more strength and confidence for you!

3 Biggest Myths About Core Training

• Myth #1 - (Let’s start with the big one) Core exercises will reduce belly fat.
• This is the myth that Michael was busting. This myth says that if you have extra fat in your belly area, by doing exercises for that area, you’ll get rid of the fat there.
• • “You can spot strengthen, but you can’t spot reduce.”
  • To reduce belly fat, especially in midlife, your focus needs to be on 4 things:
    • Stress management
    • Adequate sleep
    • Proper nutrition - 90/10 rule, PRO’s
    • Adequate physical activity, prioritizing muscle building work (approximately 5 hours total over the course of the week)
  • Here’s where core training does fit in to your fat loss plan:
    • Having a stronger core provides your body with more stability and injury resilience so that you can continue to train your entire body effectively without getting injured and having setbacks
    • Having a stronger core will allow you to be more CONSISTENT
• Myth #2 - Core Exercises are Ab Exercises
  • This myth says that doing a bunch of ab exercises is essentially good core training.
    • A few years ago, I trained a couple guys in separate personal training sessions and when I asked, both of them told me that they regularly train their core. But when pressed for specifics, they each listed a bunch of exercises that merely target their rectus abdominis muscle and their obliques (”mirror muscles”). But guess what - BOTH of them had messed up backs and hips that were chronically tight and inflamed. Coincidence? I think not.
  • Those mirror muscles of your abdomen (RA & Obliques) are just a small part of your true core
    • Think of your core like a big coffee can - top, bottom, front, back, but also insides
    • If you fail to train all aspects of your core in balance, you’ll create issues, compensation patterns and eventually injuries.
  • Good core training starts from the inside out - learning how to breathe properly, learning how to kegel properly. This will teach your diaphragm and pelvic floor muscles how to engage and get stronger.
    • Then we move on to deep abdominal bracing, lateral bracing, and bracing from the backside (like glute bridges and birddogs)
• Myth #3 - Doing more and a LOT of core training is better.
  • This myth is so typical in a LOT of areas in health. If some is good, doing a lot must be better!
    • To illustrate this, I’ll share a little story of a friend of mine. He came to visit us recently, and he mentioned off hand that he had been dealing with some serious GI issues, so much so that he was nervous about the health of his colon and he got a colonoscopy. Fortunately, the colonoscopy came back clean, but he was still confused.
    • Over the few days he spent with us, I observed that he had a little baggie full of vitamin, mineral and electrolyte powders that he would add to his water throughout the day. I asked him how much of those he was taking, and it was about 4-5 different things every single day. He was overdosing himself on so many vitamins and minerals!!! It was too much.
  • The same goes for training your core. If you do too much, especially with muscles that are just starting to grow and get stronger, the core muscles you’re trying to train can actually start fatiguing and you  can begin compensating.
  • What’s the right amount?
    • Holding/bracing exercises - 2-3 sets of 15-20 second holds up to 1 minute max
    • Repetition style exercises - 2-3 sets of 6-12 reps max, maybe 15
    • About 3-4 core exercises total is sufficient
  • Be aware that your core muscles will be working during other exercises, too. You’ll still be training them with all your other exercises.
    • I usually recommend that most people start out their workout with a good core training circuit FIRST, to engage and “wake up” the core muscles, but we don’t want to wear them out.

Motivating

It’s so funny, whenever I lead someone through good core training, they’re always…

a) completely shocked at how weak their core actually is, functionally, and

b) surprised at how much it really makes a difference for their body and how good it feels.

It’s super motivating to feel your core muscles engaging, firing and supporting you as you go about the day!

The BIG Call to Action

I want to leave you with two simple action step that you can put into place starting today.

1. Stop following and being influenced by anyone that’s spreading myths and isn’t giving you good quality training guidance
2. Do my free 5-Day Core Tune Up program. At this point, over 100,000 people have gone through this simple 5 day course and pretty much all of them say “Holy moly - that’s exactly what my core needed.”

More Resources & Links

FREE 5-Day Core Tune Up

Michael Ulloa on Instagram

Episode 324. Menopausal Belly Fat & Why It’s Killing You

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