Celebrities with their size zero waistlines squeeze into jeans that would fit a seven year old. Men’s fitness magazines are fronted by models whose faces grin above a torso of rippling muscle somewhat reminiscent of too much shopping in a string bag. The glossies show the immaculate A-list with brand new babies draped over washboard tummies, or attending their child’s christening in a boob tube and hot pants. (Meanwhile in the real world, new mothers drift in a fog of sleep-depravation wearing jogging bottoms and with baby sick in their hair). It is as though a woman shows her moral worth and inherent value in the smooth, evenly tanned flatness of her tummy after pregnancy. Many celebs are electing early c-section; avoiding up to one month of pregnancy and the risk of developing a baggy belly and stretch marks.

The truth is that flat stomachs and motherhood do not always walk hand in hand; not everyone is blessed with elastic skin which snaps back into place after childbirth. For many women their tummy will always look a little different; and if the skin is looser or over-stretched, it may never go back to the way it was. Every week I am asked by men and women how to reduce the pesky paunch, and what exercises will deflate the spare tyre; everyone wants a gorgeous gut. And there are big bucks to be made if you can persuade the unhappy owner of a floppy middle that your magical magazine, electrical belt or abdominizing machine will bust the fat. A myth persists (protected by the fitness and beauty industry) that you can target the tummy with certain exercises, creams, diets, equipment, hypnosis….. Well it is all stuff and nonsense, the myth of the tiny tummy needs unravelling. Here are some tummy facts;

• The size of your middle affects your chances of developing heart disease. If you store fat around the abdomen you are at increased risk. The hip to waist ratio is an important factor in determining heart disease risk, and healthy weight. You need to keep that tummy in check to stay healthy. To quickly check your hip to waist ratio visit http://www.shapemag.co.za/tools/whr.php

• Six-pack abs should not be a goal for everyone. The average body fat percentage for men is between 14% (as a teenager) and 25% (age 65+). For a man to get on the front cover of Men’s Health he would need a body Fat percentage in single figures. The average body fat percentage for a woman is between 24% (as a teenager) and 32% (age 65+). For a woman to display ‘six pack’ abs she would need a body fat percentage around 13-17%. Genetics play a part in this; some people will remain healthy with naturally low body fat percentage, but for women especially there are health issues. Low body fat percentages lead to cessation of the menstrual cycle, and a high risk of developing osteoporosis. For both men and women achieving very low body fat may involve unhealthy diet and exercise regimes.

• You cannot ‘spot reduce;’ however many sit-ups you perform, the fat will not ‘melt’ or ‘burn’ from your tummy. Equally, wearing a belt to ‘sweat’ out fat will not work. Your tummy fat it is there because of your diet. To lose body fat you must burn calories through exercise which gets you out of breath, and sensibly reduce calories. To lose approximately a pound or body fat a week you would need to cut around 500 calories each day from your diet. Because this could seriously stress your system (the famine response) it is sensible to burn 250 calories through exercise each day and cut 250 calories through making sensible food choices e.g. swap a 200 calorie bagel at lunch for two thick rice cakes (56 calories) saving 144 calories already!

• Sit ups or curls work the large muscle responsible for foreword flexion of the spine (bringing shoulders towards hips). Concentrating only on curling exercises will ignore the other important muscles of the torso, encouraging bad posture. The muscles of the abdomen and torso should be effectively strengthened and balanced with a wide range of exercises. Try out a Pilates class or buy a DVD or book for ideas.

• Want to lose half a stone from your middle in the next 5 minutes? Take a posture check; stand tall with the posture of a ballerina (ok lads, you can be a soldier if you would rather), draw the tummy into the back bone, feel as if you are being drawn up to the ceiling through the crown of your head, and slightly roll the shoulders back and down. Good posture will make you look slimmer immediately.

The sculpted celebrity stomach is often exactly that; sculpted through liposuction and tummy tucks, ‘toned’ through punishing regimes of over-exercise alongside depressing diets and plastic surgery. Yes you probably know people who sport effortlessly beautiful bellies, but that does not make it the norm. It is extremely important to aim for a healthy body weight, but it is difficult, disheartening, and possibly dangerous to aspire to the celebrity physique, and the glossy images of perfection we see in the media.

Stay healthy and happy,
Vikki.

Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser, GP Referred Trainer and runs successful Community and Corporate Exercise classes and events. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters. Vikki believes passionately that everyone can make small changes to their lifestyle to ensure that they live happier, longer and healthier lives. She lives in Bristol in the U.K. with her partner Jeremy and two young children Apple and Honey. For enquiries on receiving Vikki's free e-letter, on writing, classes, corporate events, to watch Vikki's classes online or for general enquiries visit http://www.getfitter.net