Tum, Bum and Thigh Blitz!

Achieve a healthy svelte midriff, rear and thighs with these simple changes to your diet, fitness and lifestyle...

ON THE COVER

1 NO MORE BLOAT!

Nutritionist Ruth Quick (ruthquicknutrition.com) says, “Include probiotic fermented foods like kefir, miso or sauerkraut in your diet. Try cutting out the two common bloating culprits – wheat and dairy. Only eat fruit on its own, preferably in the morning. Fruit digests much faster than other foods, so eating it after a meal means it sits in the stomach fermenting and creating gas.”

2 STRENGTHEN YOUR PELVIC FLOOR

If the lower half of your tummy slumps outwards, it could be a weak pelvic floor. Try to activate it (as if squeezing a tampon upwards) as you go about your day. Do not be overly aggressive, as this can create pains. Consider yoga – a good teacher will show you how to engage those muscles, for example by doing back bends. Or see a chartered physiotherapist, who can give you exercises to strengthen that area.

3 SCULPT YOUR FIGURE WITH CLOTHES…

The colour and pattern of your clothes can add or reduce bulk to your figure. On those areas that you’d like to show off or look bigger (perhaps your bust!) opt for a bright or a light shade, such as white or yellow, or a print fabric like stripes or gingham. On the other hand, wear a solid darker shade, such as slate or navy, on the body parts you’d like to appear slimmer.

4 NEWRESEARCH SHOWS SUGAR IS THE BIG BAD!

“The diet industry has promoted a lowfat, carb heavy, high sugar diet forweight loss, which has only worsened the problem of obesity,” says nutritionist ruth quick. “So-called ‘lowfat’ food products are often laden with sugar which - when not burnt as fuel - will be converted and stored as fat. So unless you’re doing a lot of exercise, it will be very difficult to lose weight eating a high carb, high sugar diet.”

5 CORE BLIMEY!

Strengthening your core tones your belly and improves co-ordination and posture. “The core is your centre that transfers force to all of your extremities,” says personal trainer Dan Carpenter at Matt Roberts in London (mattroberts.co.uk). “It’s vital for coordination and balance.” Sports that require core strength include gymnastics, kayaking, swimming, paddle boarding and yoga.

6 SIT AND CHEW

If you rush a meal, you’re straining your digestive system, which could create bloating. “Chew well and be present with your meal,” advises nutritionist Ruth Quick. “Eating on the go can impair digestion as blood flow is directed away from the digestive system. For good digestion we want our nervous system to be in a state of ‘rest and digest’ not ‘fight and flight’.”

7 A SQUAT A DAY…

Personal trainer Dan Carpenter recommends this seated squat to tone and strengthen thighs. “Stand in front of a knee-high chair with feet shoulder width, toes forward, and arms in front. Sit down and back into the hips slowly, with control. Push the knees out, keep the spine neutral, and the torso upright. Tap the chair with your bottom. Then stand up.” Build to 3 sets of 10-15, 3 times a week.

8 BUNS OF STEEL

The gluteal muscles contribute to posture, and prevent back and knee injuries,” says personal trainer Dan Carpenter. Sports that require acceleration and deceleration in multiple directions, like tennis, strengthen and tone your bottom. Dan recommends this exercise. “Lie on your back, legs bent, feet flat on the floor. push through the middle of the feet. Tuck the pelvis under, roll the hips up off the floor, and squeeze the glutes. Do 3 sets of 10-15, 3-4 times perweek.”

9 WORK THOSE ABS WELL

This yoga exercise called “Breath of Fire” will strengthen stomach muscles. Sit straight and breathe rapidly through your nose 2-3 times per second. With each breath activate stomach muscles by pulling the abdomen towards the diaphragm to create an exhalation. For a tougher version, lie on your back and lift your legs together 15cm off the ground. Lift your head, arms by your sides and without arching your lower back, do the breath of fire.

10 FORGET CALORIE COUNTING

“Focus on nutrient density and quality, rather calories and quantity,” advises nutritionist Ruth Quick. “For example, increase the amount of good fats such as oily fish, and avocados. Swap white, refined carbs for whole grains. Adjust the proportions on your plate, so that only ¼ is carbs (grains or starchy root vegetables) plus ¼ protein, and the rest is non-starchy veggies such as leafy greens, with a little good fat, like olive oil to dress the veg. This way you won’t be over doing the carbohydrates, which drive weight gain.”