Fabulous Abs: 4 Diet and Workout Plans for 4 Real Ab Problems

A Rounded Middle

Age: 35
Height: 5'4"

Before
Weight: 137 lb.
Waist: 28.5"
Hips: 35.5"
Thighs: 20"
Body fat: 25.5%

After
Weight: 131.5 lb.
Waist: 28"
Hips: 35.5"
Thighs: 20"
Body fat: 25%

Because she found strength training boring, Emily did a boot-camp-type workout, using body weight for resistance. Between moves such as crunches, leg raises, and push-ups, she jogged or did jumping jacks for one minute. "The circuit was designed to blast calories and strengthen all her muscles, especially her core, without letting her get bored," says Frediani. She also did 30 to 60 minutes of low-impact cardio such as swimming or the elliptical machine three to four times a week.

Antonucci noticed that Emily ate lots of starches but not a lot of protein, produce, or dairy, which may have contributed to her apple-shaped middle. The dietitian suggested that Emily, who does not eat meat, add more fish, dairy, and soy to her diet.

Emily's first two weeks started strong: She learned new exercises and started seeing results. "I was surprised to feel stronger after just a couple of weeks," she says. Unfortunately, her early progress slowed because of vacations, workplace pressures, and her upcoming wedding. Even so, small dietary changes helped her avoid weight gain, and she still managed to work out once or twice a week. By the end of the eight weeks, her training paid off: "My fiance noted that my abs had more definition -- and even at my thinnest, I've never had any visible muscle tone there!"

Lie on a stability ball with knees bent, feet flat on the floor and hands behind head. Tighten abs and lift shoulders off ball. Hold 1 count; return to start. "This exercise supports my back but isolates my abs," says Emily.

Originally published in FITNESS magazine, July 2006.