A pound of fat represents around 3500 calories, while a rough guide is that you burn around 100 calories per mile walked. If walking 1 mile is all you are doing, then it is going to take a long time to lose weight. Of course, that mile can make a useful contribution if you are also watching your intake. For most people, weight loss is 80% nutrition, and just 20% exercise.
Also, while a strong core is important for posture and balance, burning fat is an all-body process, and you can't target where you lose weight from. Core exercises will certainly build up the strength of the core muscles (which is a good thing), but they will do absolutely nothing about stomach fat.
Rather than concentrating on just core exercises, you should be aiming to strength train most of the major muscles in the body. Planks are a good core exercise, as they work a range of core muscles, not just the abs. Add squats and pushups as simple bodyweight exercises.
I still find walking a mile to be somewhat challenging...and I'm thin, young, and exercise regularly and have for some time. Everyone has unique challenges.
Fitness Minutes: (2,138)
8/17/13 3:16 P
"Walking a mile is nothing."
I find that comment disturbing. Everyone has their own challenges and limits. The OP said she has arthritic knees so one mile might be all that her knees can handle. A mile walk is better than doing nothing at all. We all started somewhere. Please choose your words carefully.
8/17/13 2:40 P
walking is a gud place to start but elliptical is easier too
8/16/13 7:45 P
You've gotten some great responses in this thread. I just wanted to add that a mile isn't "nothing". We are all starting from different levels of fitness, and as long as your workout is challenging, that's what matters most.
Fitness Minutes: (74,443)
3,293 8/16/13 6:09 P
Walking a mile is nothing. You need to increase your exercise duration and intensity overall.
Have you tried swimming? Yoga? Zumba?
You just generally need to be doing more.
Fitness Minutes: (52,600)
7,295 8/16/13 4:41 P
Leslie Sansone - walk away the pounds
8/15/13 1:53 P
I found a wonderful DVD with the plank, side plank and bird dog as a main focus. Thank you for suggesting these as I had not thought of them before. Only problem I have is arthritic knees so bird dog is slow for now....but I am going to work up. Thanks again :)
Fitness Minutes: (264,119)
8/15/13 12:12 P
I agree that plank is one of the best as well as simplist core exercises you can do, but you might also consider exercises like side plank, Superman and bridging. I'm a big fan of the bridge pose. Not bridge ups. Bridge ups are advanced. Start with the simple bridge first.
Have you ever considered taking yoga or pilates ? If you want to increase your core strength, taking either would be a great option. Will that make the flab go away ? Nope, but it will help increase your over all core strength.
Also, what are you doing for strength training ? Core exercises should be a part of a good strength training program. Because what's the point of having strong ABs if you have weak arms and upper body ? When we work our bodies, we should world the whole and not parts. So, do consider making these simple core exercises part of your strength training routine.
If you want to tighten up your body and eventually see some definition/shape, then you need to strength train. You don't have to do a lot to start. If you have resistance bands, those are a great way to begin a strength training program at home. And do check out pilates or yoga. If you've never done them and have a gym membership, I recommend taking a class before you try and DVDs.
Edited by: ARCHIMEDESII at: 8/15/2013 (12:12)
Fitness Minutes: (153,915)
8/15/13 10:39 A
Plank and bird dog.
8/15/13 10:31 A
I guess I din`t make myself clear....I want exercises to to strengthen my core!!!
Fitness Minutes: (153,915)
8/15/13 10:25 A
all the ab exercises in the world will not shrink your stomach, as fat loss happens in the kitchen and you cannot spot reduce.
8/15/13 10:10 A
I walk a mile about everyday, but my stomach is big and flabby and walking is not helping it. What are some easy to exercises to build up my abs and core? I need to start easy, but hope to build up.....Help? Anyone?
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