How to Get Flat Abs with the Tracy Anderson Method

Tracy Anderson is the personal trainer of both Madonna and Gwyneth Paltrow. She has developed an exercise training method that promises to tighten and tone the body to look like a dancer's body. She now has DVD's available so that you can use the Tracy Anderson Method at home to get a flat abs, and lean muscular legs and arms.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Tracy Anderson Method Mat Workout DVD
• Tracy Anderson Dance Cardio Workout DVD
• Optional: Tracy Anderson Post-Pregnancy Workout DVD
• 1 lb hand weights
• 2 lb hand weights
• 3 lb hand weights
• Ordinary dining room chair
• Mat for floor exercises
• TV with DVD player
• Mirror optional
• Aerobic dance shoes

1. Make a Time Commitment. Once you have purchased the Tracy Anderson DVD's, you must make a firm commitment with yourself that you will do the workouts at the frequency recommended which is 5-6 days per week, both the Mat Workout and the Cardio Dance workout. Each workout is 1 hour long, so that is 2 hours per day 5-6 days per week.

2. Make Space. Since you will be working out at home, get everything prepared ahead of time. You should have a 10 x 10 foot clear space available to perform the dance routine. You will need dance shoes such as the Nike Shox Cameo or similar aerobic dance shoes. You will also need an ordinary dining room or kitchen chair to use as a support while doing the Mat Workout DVD. Obtain a yoga mat or similar exercise mat for the floor exercises. Set up your T.V. with DVD player in the cleared out room in a position where you can hear and see the video. It is also very helpful to have a wall mirror so that you can make sure you are performing the moves correctly and to motivate your progress.

3. Weights: Tracy Anderson Method recommends 3 lb weights at the maximum. But you can start with no weights, 1 lb and the progress to 2 lb weights. You can buy hand weights at any sporting goods store or large discount retailer.

4. Food: The Tracy Anderson Method does not recommend a specific diet as far as I can tell. But the Eat Clean series by Tosco Reno is excellent if you want to rid yourself of the outer layer of body fat and reveal the muscles you are building. Try having a protein/carb snack after your workout such as a smoothie made with Greek yogurt, flax seed, whey isolate protein powder, frozen fruit (blueberries/strawberries) and a banana. Be sure to include proper nutrition in your exercise plan as you will be working out for 2 hours a day.

5. Stretching: I have found that the Tracy Anderson Method Mat Workout DVD does not have very much stretching in it. I would recommend performing a separate stretch routine after you complete the workouts for 10 minutes or so. There is an excellent stretch DVD called AM/PM Stretch that stretches the whole body and is very relaxing.

6. Motivation: Stay motivated until you reach your goal. The DVD series promises to "take any woman from any genetic background and turn her into a tiny, sexy, strong and defined woman." To see these results and get the muscle tone and definition of someone like Madonna, it takes dedication and discipline. Other activities will have to be sacrificed to make time for the workouts such as watching T.V., shopping, and other hobbies.

7. Be sure to take before and after pictures and measurements. Take new measurements and weight checks monthly and write them down. Make a huge bulletin board or poster board of images that motivate you and keep it in your exercise room. What? You say you don't have an exercise room in your house? Almost everyone does. Turn your dining room or living room into an exercise room. Simply move the furniture out of the room and dedicate a space for you to improve your health and get into the best shape of your life!

Tips & Warnings

• Consult your personal physician before beginning any workout
• Always stretch after working out
• Check with a personal trainer to get exercise advise for your particulate circumstances

Resources

• The Tracy Anderson Method Presents Mat Workout DVD
• The Tracy Anderson Method Presents Post Pregnancy Workout DVD
• Tracy Anderson Method Presents Dance Cardio Workout DVD

[Malzeke]

on 10/22/2009 I need to try this, Thanks!

[jswana]

on 10/10/2009 Wonderful article on flattening those abs. thanks for sharing. jswana 5*

[JoyNmyHeart]

on 10/8/2009 Great article on flattening these Abs of mine...and boy do I need help. I'll be getting that Tracy Anderson DVD and using your additional tips. Thanks!

[djvmann11]

on 9/16/2009 thanks for the tips

[ramblin62]

on 9/1/2009 Very good breakdown of what's needed for getting flat abs with the Tracy Anderson method. Not that I need another workout DVD, but I might actually be inclined to try this out. Madonna's fitter at fifty than anyone I've ever seen! TX.