Move over naked dresses, the latest way to show off your body on the red carpet is via the 'ab-crack', and it was everywhere at the TV BAFTAs in London on Sunday night.
Not as rude as it sounds, the ab-crack is the vertical, indented line running down the centre of the abdomen of the super-toned among us. Cast your eyes over the stars at the glitzy event, and you'll see everyone from AJ Odudu to Amanda Holden to Katie Piper and Millie Mackintosh proudly showing their washboard midriffs – ab-crack proudly on show.
© Getty Images for BAFTAWhile some of the ab-barers (Frankie Bridge, Millie Mackintosh and AJ Odudu, to name three) are below 40, a pleasing number of the ab-crack owners are in midlife – and if you're over 40, you'll know just how hard it can be to achieve washboard midriffs in midlife, with the area more prone to storing fat as we reach perimenopause and beyond.
![]Millie Mackintosh standing on the stairs at the BAFTAs](https://images.hellomagazine.com/horizon/large_original_aspect_ratio/b52ee7e380e3-gettyimages-2274918020.jpg)
© Dave Benett/BAFTA/Getty Images f"Midlife midriff is not about lack of willpower, it's physiology, lifestyle load, and the way our bodies change with age," says personal trainer Aimee Victoria Long, who explains why toning our mid-section becomes even harder as we get older - as well as sharing the 'elite' move for sculpting our torsos.
Why is our midriff so stubborn in midlife?
1. Hormonal shifts
"Hormonal shifts change fat storage," Aimee begins. "In perimenopause/menopause (and also with age in general), changes in oestrogen/progesterone and insulin sensitivity can make the body more likely to store fat around the abdomen."
2. Stress
Stress and cortisol result in more central storage, Aimee explains, adding: "Midlife often comes with more responsibility, less recovery, and higher baseline stress. Chronically elevated cortisol is strongly associated with increased abdominal fat storage and water retention."
© Getty Images for BAFTA3. Declining muscle mass
Our declining muscle mass in midlife can mean it's easier to gain fat even if your habits haven't changed much.
4. Disrupted sleep
It's common to sleep less in midlife, and this impacts our bodies, too. "Poor sleep impacts hunger hormones, cravings, training performance, and recovery, and it tends to show up around the waist first," Aimee says.
5. Core function changes
"Many people have a weakened deep core, glutes, and posture muscles, which can create a 'pouch' look around the midriff, even at a healthy weight. Sometimes it’s also bloating, pelvic floor issues, or anterior pelvic tilt," she explains.
Exercise for a toned midriff
"I keep it simple and very consistent," says Aimee of a routine for toning our midsection. "Lift weights three or four times per week (getting heavier over time). If you want a tighter waist, you need more lean muscle overall."
She suggests prioritising compound moves such as squats and split squats, deadlifts and hip hinges, rows and presses, noting that "farmer carries are elite for midriff tension."
Aimee says we should focus less on endless crunches and more on stability and control, citing dead bugs, bird dogs, planks, side planks, and other moves that will carve out strong cores.
© Getty ImagesLifestyle changes for your midlife midriff
Nutrition is essential, too. "Nail protein and a small calorie deficit (if fat loss is the goal)," she says, "Aim for protein in every meal, as well as plenty of fibre and whole foods."
As for what to cut out? "Alcohol and ultra-processed snacks are the first things I tighten up, because they hit the waist hard."
Walk daily
"Steps are underrated for ab toning," says Aimee. "They help with fat loss without stressing the nervous system the way more HIIT often does in midlife."
Manage stress
If your nervous system is fried, your body composition will fight you. 10 minutes of downshifting (breathwork, stretching, quiet walk) each day will help, according to Aimee. "Don't punish yourself with more cardio when you're already exhausted," she cautions.
Prioritise sleep
Aimee is evangelical about sleep for a toned midlife midriff. "I'd rather you sleep seven to eight hours and train three times per week than train six timers per week and sleep five hours."
Remember, you can't spot reduce fat
While it can be tempting to start following online workout plans promising to "blitz belly fat" it's important to remember it's not possible to target where you lose weight, as personal trainer Sarah Campus says: "You can strengthen the muscles in the midriff area, but it’s not possible to fully spot-reduce fat.
"Toning usually comes from an overall approach to fitness and body composition. Core exercises help build strength and definition, but changes in the midriff are typically part of overall toning rather than targeting one specific area. A toned midriff is usually the result of overall lifestyle habits, including strength, nutrition and sleep, rather than focusing on one area alone."
Aimee reassures that while you can't target stomach fat, you can absolutely target the muscles of the midsection to make it firmer, stronger, and flatter looking. "Build the deep core and obliques with smart training. Improve your posture and pelvic alignment, strengthen glutes/back so the torso sits better, but remember, overall fat loss and targeted core strengthening is the winning combo."
© Getty Images for BAFTACan we all have an ab-crack?
As for ab-cracks, can we mere mortals achieve the coveted definition, or is it only possible if we're genetically blessed? Fitness coach and co-founder of Flow State Fit Club, Darren Sealy, assures us that with a bit of effort, we could all be blessed with an ab-crack.
"Most people can definitely achieve more abdominal definition and that ‘ab crack’ look through hard work, but it’s much more about eating well and keeping your body fat at a healthy, reasonable level. It’s not a case of the lower the body fat, the better, because that can become unhealthy; however, you can absolutely create visible abdominal definition and strong core strength through good nutrition and training. You also don’t need to be doing thousands of sit-ups every week."
Just like his fellow trainers, Darren emphasises a holistic approach to honing abs. "It's really a combination of eating well and hard work, with nutrition at the forefront. Body composition and body fat levels come into play too, so it's a hybrid approach, but keeping things under control nutritionally is where that abdominal definition will come from."
