We know that when it comes to working out, there is no such thing as being able to reduce fat on specific areas of our bodies. The idea that we can work out, say, our abs, and end up losing fat in the abdominal region is what is known as “spot reduction.” However, we know that losing weight in a targeted area doesn't work because that’s just not how the human body works. The reality is we have little control where we lose body fat when we are striving towards a fat loss goal. What we can do is focus on getting stronger in those specific areas in hopes to build lean muscle while losing stored body fat.

Building a strong core is important to help protect you from injuries while also helping to reduce fat in the midsection. Most of my clients always want to lose body fat around the midsection so I thought I’d share two of my all time favorite core exercises with you to try.

1. Rack Farmers Carry

What you’ll need:

  • 2 Heavy KB’s or DB’s to carry

How to do it:

1. “Pack” Your Shoulders

2. Straighten Your Back

3. Grip Hard- in this case for the rack carry, keep the elbows up.

4. Step Lightly

5. Tuck Your Chin

6. Keep Your Ribs Flat

7. Go Heavy

Keep in mind that farmers carries are self-limiting exercises, which means any weight that you can hold for the recommended distance or duration is safe to use. This is going to depend solely on YOU and your levels of strength. You should be walking with weights for 45- 60 seconds - at least.

2. Pikes with the TRX band

What you’ll need:

  • A TRX

  • Yourself 

How to do it:

1. With the straps of the TRX at mid-calf length, place your feet into each of the foot cradles.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

2. Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).

3. Pretend there is a string attached to your tailbone as you lift your hips up towards the ceiling (as high as your mobility allows). Lower back down into your plank position. This completes one rep.

Repeat for a total of 15 reps.

Watch my video below to see how to do both exercises.

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