I posted a video today on strengthening the weak-side of the lower body; specifically the pelvis (glut medius). Included are four exercises which can be done in two to three minutes, and are vital toward balancing muscle strength from the hip to the foot. I service several patients after they have had at least one fall, many times more than one. Please don’t wait until you’ve had a fall to take this issue seriously; a fall can be a life-changing event, and not for the better. Anyone can do these exercises, and the only equipment you really need is a tennis ball. Check out the video for more detail.

The following questions are frequently asked by clients:  What is the best way to get rid of belly fat? Can I do more ab work to  get rid of it? First of all, lets review belly fat. Excess belly fat is the worst kind of fat to have for your health (it doesn’t look so great, either). Deep belly fat, called omentum,  wraps around your organs and causes several metabolic and health issues. It excretes proteins and hormones that increases blood sugar, triglycerides, LDL cholesterol, and blood pressure. It makes you more prone to get type 2 diabetes and increases inflammation throughout the body. Fat released from omentum travels to your liver, is processed, then shipped off to your arteries to clog them up. It also reduces adiponectin, a stress and inflammation reducing chemical related to the hunger-controlling hormone leptin. Bad stuff, indeed. The good news is that you can make physiological changes to reduce belly fat, and it’s not all about calories-the type of food is important. Let’s return to the questions. The best ways to get rid of belly fat is high-intensity, short duration exercises. These can be done walking, running, on a bike, on a rowing machine, using calisthenics, resistance bands, sand bags, weights, etc. The key is work at a high intensity that’s short but not very comfortable. And, there is no such thing as spot reducing. Fat comes off everywhere on the body, including the belly. Certain foods also help. Beans, lentils, whole grains, and other high fiber foods are excellent at getting rid of belly fat, as long as you eliminate or drastically reduce refined grains, bad fats, and sugars. Green tea has been shown to have special calorie/fat-burning compound called catechins, that boost metabolism-doseage is seven cups/day. It seems like a lot, but it’s not. I brew a pot (12 cups) of a mixture of green (mate) and peppermint tea every other day. Apple cider vinegar also burns fat and calories. I take 2 Tbsp, 2 x/day. I have dropped 10 pounds of belly fat in 8 weeks following the all the above. I also try to sit as little as possible. If you have excess belly fat, get serious about getting rid of it-your health, mind, and body will be grateful.

Stay well, John R Blilie, M.S.