Swimsuit season is basically here, but are you ready?  Every spring, millions of women stress and worry over how they will look at the beach, on vacation, for a class reunion, etc.  I'm here to give you the secret and a few tips for a great midsection.  Unfortunately, there is no magic potion that does everything for you.  It takes commitment, a combination of elements and your personal effort.  This probably sounds like work, but in reality, think of it as a lifestyle change.  A change that once you get used to only requires a few minutes a day on your part to maintain a sleek and youthful waistline.

DIET IS KEY!

Contrary to popular belief, lots of cardio and thousands of crunches will do nothing for you if you are still eating fast foods, a diet high in dairy, or high in simple sugars.  Diet is the key to success, especially for women, when trying to create a sexy midsection.  A combination of a low-fat, low carbohydrate diet in conjunction with a good cardiovascular program and exercise is the secret. 

          So, you are probably asking what should I eat?  What kind of diet should I follow?  Be sure to eat low fat proteins, such as chicken and turkey breast, fish and lean cuts of beef.  As well, stay away from dairy foods such as ice cream, cheeses, sour cream, etc.  Women following a diet high in dairy products will have a tendency to carry in the waistline and abdominal areas.  

          Also, be sure to monitor carbohydrates.  Stick with leafy greens, fresh vegetables and potatoes.  Some fruits and rice may be okay in moderation. 

          Hydration and consuming plenty of fluids, namely water, also helps to keep the system flushed and can get rid of several pounds of water retention, especially in the midsection.  Tea and Crystal Light are also good, low calorie, low sugar drinks that can quench your thirst and help keep your system flushed.  Be sure to stay away from sodas - regular or diet.  The reason behind this is that carbonated beverages have a tendency to give you a full feeling from a small serving, thus you will be less likely to constantly drink fluids all day long.  And, for obvious reasons, the sugar in regular sodas aren't good for the waistline!

WORK THAT BODY!

A combination of cardiovascular and weight training/resistance work outs will round out your trim up.  If you currently aren't following a cardiovascular workout, begin with something moderate, walking on the treadmill or riding a stationary bike.  Start with 20 minutes 3 times weekly and gradually increase until you can perform 30-45 minutes 3-5 times weekly.  Also, as you progress these sessions, you can increase the intensity and type of cardiovascular you perform.  After you increase the intensity of your walks on the treadmill, maybe jog.  If jogging is hard on your body, strive for more challenging pieces of cardio equipment, such as the Stairmaster or stepmill.

A combination of cardiovascular and weight training/resistance work outs will round out your trim up.  If you currently aren't following a cardiovascular workout, begin with something moderate, walking on the treadmill or riding a stationary bike.  Start with 20 minutes 3 times weekly and gradually increase until you can perform 30-45 minutes 3-5 times weekly.  Also, as you progress these sessions, you can increase the intensity and type of cardiovascular you perform.  After you increase the intensity of your walks on the treadmill, maybe jog.  If jogging is hard on your body, strive for more challenging pieces of cardio equipment, such as the Stairmaster or stepmill.

          Finally, resistance training for the abdominal section.  This is a delicate area, in terms of figuring out what type of abdominal training is the best.  I have followed many different theories over the years, finding what works best and I have come to a conclusion.  Yes, the abdominals are a muscle, just like any other body part, unfortunately they are tricky to really pinpoint the best way to work in that certain exercises over stimulate the abdominal area, while other exercises need to be done on a more regular basis - due to the fact that in every day life, the abdominals are used in conjunction to move your body, laugh, digest, etc. 

WHAT TO AVOID

I have found over the years that twisting movements and side to side, bending movements will have a tendency to widen the waist, rather than trimming it.  As well, If you are currently following a weight training program incorporating basic movements, as squats, stiff legged dead lifts, etc., over working the lower abs in conjunction with these types of exercises can have a tendency to over develop the lower abdominal, creating the look of a "pouch" rather than a flat lower abdominal section.  Stay away from weighted lower abdominal crunches, or weighted leg lifts.