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According to recent estimations, America’s obesity epidemic is growing with an overfat prevalence rate as high as 91% for adults and 69% for children. Overfat is an umbrella term that refers to those with excess body fat linked to at least one risk factor for impaired health.
While this risk may offer the motivation most individuals need to lose weight, many of us are just as concerned with the reflection we see in the mirror. To help target the ever-challenging abdominal area, we’ve created a simple five-step guide to a slimmer waistline for both men and women with one very important caveat: you can target and tone muscles through exercise, but you can’t target the underlying fat. Luckily, we’ve included a beauty secret to help you around that, too!
A standard plank is a full-body workout basic that relies on proper form and your own body weight to strengthen core muscles. On an exercise mat, kneel face-down on your knees and elbows, keeping knees hip-width apart and elbows aligned directly under your shoulders. In one fluid motion, engage your core and push up to raise off your knees and on to your toes, keeping knees slightly bent to prevent locking and elbows still aligned under the shoulders. Keep your back straight and booty in alignment (use your core to prevent yourself from raising your bum too high or letting hips sink). Hold for 30 seconds, then lower back down to your knees. Aim to increase the amount of time in plank position for a greater burn or repeat in 30-second intervals.
Traditional sit-ups are often considered a core-toning classic, but did you know that they place nearly 750 pounds of pressure on the spine? With each sit-up, you’re risking lower back pain and the potential for a herniated disc. Instead, consider medicine ball twists for a bigger burn and less risk of back injury. Start by laying down flat on your back on an exercise mat with a medicine ball (try five pounds) held in your hands on your chest. Bend your knees, lift feet into the air, and lift your back off the mat to create a 45-degree angle between your torso and the floor. Keeping your core engaged, your back and neck straight and aligned, legs raised with knees bent and calves parallel to the floor, and the medicine ball aligned with your chest, keep yourself balanced while bringing the medicine ball down to your left side, twisting your core slightly to bring the medicine ball to your left hip. Return the medicine ball to center and repeat to the right side for one repetition. Complete two to three sets of 20 rapid repetitions, increasing weight as needed. Keep legs tight together throughout, not letting them kick out as you twist.
A little tougher to start, mountain climber crosses will get your heart rate up while targeting your core for a belly-busting, high-intensity exercise. Mountain climbers are also recommended for strengthening the back and battling bra bulge. To start, pretend like you’re going to do a plank on your toes and hands (not knees and/or elbows this time), ensuring your back is straight, bum is down and aligned, and your core is engaged. While maintaining your plank, bring your right knee up across the chest toward your left hand, then return to your original plank position. Repeat on the opposite side, bringing your left knee across the chest toward your right hand. This is one repetition. Aim for 50 rapid repetitions—start slow and then build up speed, keeping motions controlled and proper form in mind.
Good for the glutes and a perky peach, squat jumps get your heart rate up while targeting the core for a caloric burn boost. Start by standing tall, feet shoulder-width apart, toes facing straight forward, knees straight but not locked, and arms resting by your sides. Keeping the back straight and core engaged, bend the knees and lower into a seated position, keeping your knees in line with your ankles. Jump straight up, lifting arms forward and up to propel higher. Land by returning to squatting position, knees aligned with ankles, core still engaged, and arms back at your sides. That’s one repetition. Complete two sets of 12 repetitions and increase the number of repetitions as your form and strength improve.
Grab an exercise ball and tag this workout move onto the end of your ab-training session to really increase the burn. Standing ab rollouts target the core, increasing strength while improving balance. Begin with a properly sized exercise ball for your height. Stand with legs about shoulder-width apart or slightly wider, bend at the hips, and place the ball on the floor with your hands on top of it, palms down. Hips should be aligned with ankles and your back should be straight; walk the ball out a bit from your body as needed to maintain this alignment. Next, lean forward onto the ball, allowing it to slowly roll along your forearms and stopping at the elbows. You should be balancing on your toes at this point. Using your abdominals and glutes, pull your body backwards, allowing the ball to roll back up your forearms and to your palms, returning to your starting position. That’s one repetition. Repeat at least five times, take a short rest, and repeat another five times. Focus on form and control to begin, increasing repetitions as you get stronger. If you don’t have an exercise ball, you can use an ab roller, but know that the intensity will be greater.
Cutting calories, boosting your caloric burn, and toning muscles with targeted exercises like these can certainly help to shape areas of the body, but if you’re not seeing the results you want from your workouts, there are a couple of options. Opt to make some changes to your usual exercise routine to get more out of your gym time, or consider getting a little outside help with a body shaping boost using non-surgical aesthetic treatments. These body shaping treatments utilize radio frequency energy to safely produce heat deep below skin’s surface, targeting and shrinking fat cells while spurring skin’s natural collagen and elastin production cycles for a smoother, firmer waistline. You can easily maintain your new figure with our 25-minute workout.
For more information on how radio frequency body shaping treatments might work for you or to get started on your custom body shaping treatment plan, use the search field below to connect with a local certified treatment provider today.
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REGULATORY CLEARANCES [ More ]
Venus Bliss™ is cleared by the FDA and licensed by Health Canada for non-invasive lipolysis of the abdomen and flanks in individuals with a Body Mass Index (BMI) of 30 or less, with the diode laser applicators. The (MP)2 applicator is cleared by the FDA for temporary reduction in the appearance of cellulite, and licensed by Health Canada for temporary increase of skin tightening, temporary circumferential reduction, and temporary cellulite reduction. Venus Bliss™ has CE Mark as a non-invasive medical aesthetic device enabling a comprehensive approach leading to body contouring, addressing fat reduction, skin tightening, circumference reduction, and cellulite reduction.
Venus Versa™ is cleared by the FDA, licensed by Health Canada, and has CE Mark as a multi-application device intended to be used in aesthetic and cosmetic procedures. The SR515 and SR580 applicators are cleared by the FDA, licensed by Health Canada, and have CE Mark for the treatment of benign pigmented epidermal and cutaneous lesions and treatment of benign cutaneous vascular lesions. The HR650/HR650XL and HR690/HR690XL applicators are cleared by the FDA, licensed by Health Canada, and have CE Mark for the removal of unwanted hair and to effect stable long-term or permanent hair reduction for Fitzpatrick skin types I-IV. The AC Dual applicator is cleared by the FDA, licensed by Health Canada, and has CE Mark for the treatment of acne vulgaris. The DiamondPolar™ and OctiPolar™ applicators on the Venus Versa™ system are cleared by the FDA for non-invasive treatment of moderate to severe facial wrinkles and rhytides on females with Fitzpatrick skin types I-IV. The DiamondPolar™ applicator is licensed by Health Canada and has CE Mark for non-invasive treatment of moderate to severe facial wrinkles and rhytides on females with Fitzpatrick skin types I-IV. The OctiPolar™ applicator on the Venus Versa™ system is licensed by Health Canada and has CE Mark for temporary body contouring via skin tightening, circumferential reduction, and cellulite reduction. The NanoFractional RF™ (Viva) applicator is cleared by the FDA, licensed by Health Canada, and has CE Mark for dermatological procedures requiring ablation and resurfacing of the skin.
NeoGraft® is cleared by the FDA, licensed by Health Canada and has CE Mark with indication for use in suction-assisted follicular extraction and re-implantation. It is an auto-graft system and can be used on both male and female patients.
ARTAS iX™ is cleared by the FDA, licensed by Health Canada and has CE Mark with indication for use for harvesting hair follicles from the scalp in men diagnosed with androgenic alopecia (male pattern hair loss) who have black or brown straight hair. ARTAS iX™ is intended to assist physicians in identifying and extracting hair follicular units from the scalp during hair transplantation; creating recipient sites; and implanting harvested hair follicles.
Venus Legacy™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in females with Fitzpatrick skin types I-IV with the OctiPolar™ and DiamondPolar™ applicators, and temporary reduction in the appearance of cellulite with the 4D Body (LB2) and 4D Face (LF2) applicators. It is licensed by Health Canada and has CE Mark for the temporary increase of skin tightening, temporary circumferential reduction, temporary cellulite reduction, and temporary wrinkle reduction.
Venus Velocity™ is cleared by the FDA, licensed by Health Canada and has CE Mark for hair removal, permanent hair reduction (defined as the long-term stable reduction in the number of hairs re-growing when measured at 6, 9 and 12 months after the completion of a treatment regimen), and the treatment of pseudofolliculitis barbae for all Fitzpatrick skin types.
Venus Fiore™ received regulatory approval in Israel for aesthetic and functional treatment of the vagina, labia and mons pubis. Venus Fiore™ is available for sale in India, Hong Kong, and other selected Asian countries.
Venus Viva™ is cleared by the FDA, licensed by Health Canada, and has CE Mark for dermatological procedures requiring ablation and resurfacing of the skin. The DiamondPolar™ applicator is cleared by the FDA, licensed by Health Canada and has CE Mark for the treatment of moderate to severe wrinkles and rhytides in Fitzpatrick skin types I-IV.
Venus Freeze Plus™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in females with Fitzpatrick skin types I-IV. It is licensed by Health Canada for temporary skin tightening, and temporary reduction in the appearance of cellulite on the abdomen and flanks, using the DiamondPolar™ and OctiPolar™ applicators. The DiamondPolar™ applicator on Venus Freeze Plus™ has CE Mark for the non-invasive treatment of moderate to severe facial wrinkles and rhytides, and the increase of skin tightening, temporary circumferential reduction, and cellulite reduction with the OctiPolar™ applicator.
Venus Heal™ is licensed by Health Canada and can be used for the treatment of both acute and chronic disorders of the musculoskeletal system, such as muscle spasms, back pain, and soft tissue injuries, and results in effects such as pain relief, myorelaxation, increase of local blood circulation, and edema reduction. In the U.S., Venus Heal™ is cleared by the FDA for the relief of minor muscle aches and pain, relief of muscle spasm, and temporary improvement of local blood circulation. These indications enable the treatment of certain soft tissue injuries and conditions.
Venus Glow™ is cleared by the FDA as a Class I motorized dermabrasion device. It provides a dermal rejuvenation treatment that works to open up and deep-clean pores. Venus Concept is the exclusive distributor for Venus Glow™.
Venus Epileve™ is licensed by Health Canada and has CE Mark for hair removal, permanent hair reduction (defined as the long-term stable reduction in the number of hairs re-growing when measured at 6, 9 and 12 months after the completion of a treatment regimen), and the treatment of pseudofolliculitis barbae for all Fitzpatrick skin types. Venus Epileve™ is also CE-Marked for hirsutism.
Venus Freeze™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in females with Fitzpatrick skin types I-IV. It is licensed by Health Canada for temporary skin tightening, and temporary reduction in the appearance of cellulite on the abdomen and flanks, using the DiamondPolar™ and OctiPolar™ applicators. The DiamondPolar™ applicator on Venus Freeze™ has CE Mark for the non-invasive treatment of moderate to severe facial wrinkles and rhytides, and the increase of skin tightening, temporary circumferential reduction, and cellulite reduction with the OctiPolar™ applicator.
Venus Swan™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides, and licensed by Health Canada for the non-invasive treatment of cellulite reduction, skin tightening, and temporary reduction in the appearance of stretch marks.
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