Flat stomach? I try not to over eat and include tons of fruit and veggies into my diet. I'm not a fan of any diet but I do limit processed foods and try to serve myself smaller portion sizes so not to eat over the recommended calories.
My gym posted a one month ab challenge in September to included old fashion sit ups, crunches, plank and leg raises. This was more challenging than any of the exercises done on the stability ball. By the end of the month it built up the numbers of reps with a rest day every 4th day until you reached 75 sit ups, 120 crunches and 120 second plank (I quit the leg raises because it just hurt). I am surprised to see that is worked and ab definition is starting to form, which I have not seen in many many years.
SparkPeople and FitSugar also have short videos online with various ab exercises. Five to ten minutes a day focusing on your core will bring great results in a few weeks.
Fitness Minutes: (24,502)
10/7/13 2:51 P
The "closing the fridge" comment was hilarious - that's the one I need to work on : )
Fitness Minutes: (85,382)
10/5/13 8:34 P
Sinead- that has more to do with genetics; your natural body shape (where your body stores fat) and your body fat percentage.
Your core is used to stabilize your body during all normal activities throughout that day, it really doesn't require all that much extra attention. Plenty of people have flat stomachs without ever working their abs. Again, genetics, age and body fat percentage. Now if you're going for definition once you reduce the fat, then I totally agree. Some attention will have to be paid toward the core.
I had a flat and small waist (24 inches) before having children and I never exercised or worked my abs. I exercise regularly now with core workouts for over the last year and still do not have a flat stomach, pregnancy affects everyone differently largely due to our genetics. I have strong abs, I can see ripples and definition I never had when my stomach was flat but I have a pregnancy pooch. Stubborn leftover fat from my pregnancies that still hides a good part of my ab muscles.
Edited by: JENNILACEY at: 10/5/2013 (21:37)
Fitness Minutes: (85,068)
3,415 10/5/13 5:19 P
, , and Any exercise that helps you loose fat to allow exposure of the abdominal muscles and ones that target the abs such as crunches using the above items. The more resistance you have the stronger the muscles get. Make sure to work the obliques as well as the back muscles. It is important to get a balance of all the muscles you engage as they work the core.
Edited by: BARBANNA at: 10/5/2013 (17:22)
Fitness Minutes: (4,017)
10/4/13 3:32 P
I have to agree with most of what has already been posted.
I see my belly slim down when I cut down on carbs (especially alcohol), no matter what kind of exercise I'm doing.
The only way I have really felt like my abs got stronger (not necessarily flatter) was by doing a 15-minute routine 3x per week, with a variety of exercises totaling about 300 reps. I don't think it really matters what you do, as long as you're working all the abdominals (upper, lower, obliques) and you're consistent.
Fitness Minutes: (2,334)
10/4/13 11:52 A
We cant really control where fat deposits on our body will be and unfortunately we cant really control which ones we get rid of first (except with liposuction).
In a nutshell, throughout the day we use the energy in our muscles. As we move and breathe our muscles must draw in energy from our blood stream. The energy in our blood stream comes from either the food we eat, or from our fat reserves (or if we starve ourselves our body will start to consume its own muscles and organs).
So yeah basically follow the sparkpeople plan and mix in some cardio and balanced weight lifting routine. In the long run its calories in vs calories out, but certain foods are better than others.
Eating refined grains(digest quickly), sugary meals, or very large meals spikes your blood sugar and forces your body to store that energy as fat. Eating whole grains(digest slowly), and smaller meals or snacks throughout the day gives your body a steady flow of energy.
Yes calories in vs calories out works, but eating slower digesting (Low Gi) foods offer much more nutrition, keeps you feeling full, and primes your body for fat loss as it adjusts to having a steady stream of energy.
Fitness Minutes: (6,555)
10/4/13 9:55 A
As nearly everyone has said, diet is the best way to lose weight, even though you can't control where the weight comes off. In addition to that, make sure you're sitting/standing/walking with proper posture. Most people slouch and hunch their shoulders which can make you look heavier because everything is curved down and out. Remember to keep your spine straight and shoulders back and that will help you look slimmer. I took pictures of myself once with good posture and with poor posture. In the picture where I'm slouching, I look a solid 10# heavier.
Fitness Minutes: (17,140)
10/4/13 3:14 A
jennalacy i was suggesting a simple exercise to go along with her diet ....I have 7 kids and had a flat tummy within a month after each pregnancy doing that exercise. If muscles are not tightened up in the tummy then a flat tummy is not achieveable.
Fitness Minutes: (17,198)
10/2/13 8:49 P
I agree with Motivated@Last.
Edited by: JCOW84 at: 10/2/2013 (20:49)
Fitness Minutes: (85,382)
10/2/13 7:48 P
Sinead- I'm sorry but that won't give you a flat belly. It may work the muscle underneath... somewhat... but you have to reduce the fat on top of the muscle to be able to see it and you can't spot reduce. You have to lower your overall body fat %.
Fitness Minutes: (17,140)
10/2/13 7:01 P
simple exercise u can do anytime is pull your tummy in for 10 seconds then release repeat.....you can do this sitting walking waiting for a bus etc...remember exhale slowly when u do it
Fitness Minutes: (103,808)
9/30/13 4:06 P
Putting down the fork from tt many whit carbs and moving more. I love zumba
Fitness Minutes: (266,529)
9/30/13 12:02 P
When it comes to weight loss or even weight gain, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy. In short, it doesn't matter how many crunches you do or even how long you can hold plank, if you aren't eating right, the weight won't come off.
the body builders will tell you that strong ABs are built in the kitchen. You can't outrun a bad diet with exercise. if you want to take the weight off and keep it off, you need to eat right.
However, if you're looking to increase your overall core strength, then consider adding some weight training to your exercise routine. a good strneght training program can help you reduce inches off your entire body, not just your stomach.
Fitness Minutes: (85,382)
9/30/13 11:56 A
Walking, jogging, running, cycling, swimming, jump rope, dancing, etc. -- cardio And eating less calories.
ie: losing weight.
Fitness Minutes: (175,954)
9/30/13 12:56 A
Fitness Minutes: (156,844)
9/29/13 9:55 P
Burning fat is an all-body process, and unfortunately you can't target where you lose weight from. Energy is delivered to the muscles via the bloodstream, NOT from being absorbed from surrounding fat stores. So while I am sure that you will get some people on this thread suggesting various abdominal exercises to reduce belly fat, the truth is that while abdominal exercises will develop the abdominal muscles, they will do absolutely nothing about the overlying layer of fat.
What you can do is to continue to reduce your overall belly fat through a combination of cardio, all-body strength training and watching your intake, and some of it will naturally come off the belly.
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