I am very new to this site, and I just have one question. I've been doing great on my workouts - 20 minutes of cardio and 35 minutes of ab and oblique workouts 5 or 6 times a week. I have seen pretty good results so far, but I can't see my lower abs go down! I'm getting married in a few months, so I'm set on meeting my goal - to see a good difference in them. Does anyone have any KILLER LOWER AB EXERCISES? I know a lot of people on this website are asking for ab advice, but I would like people to give me their opinions on what lower ab workouts were/are good for them. That would mean a lot..thanks!
Help - I can't get rid of my lower abs!
- Thread starter dolphingirl
- Start date
Five or six times a week?
You do abs 5 or 6 times a week? First of all, you're overtraining them. You don't want to work any bodypart 5 or 6 times a week.
Without knowing you or your diet, I would guess that that's part of the problem. Can you post what you normally eat?
What do you do for cardio workouts? I would probably change a few of the days to high-intensity interval training (HIIT).
Those are just my first thoughts without having a CLUE about you so if you tell us more we may be able to help
Congratulations on getting married! I just got married 2 1/2 months ago myself!
~teresa
You do abs 5 or 6 times a week? First of all, you're overtraining them. You don't want to work any bodypart 5 or 6 times a week.
Without knowing you or your diet, I would guess that that's part of the problem. Can you post what you normally eat?
What do you do for cardio workouts? I would probably change a few of the days to high-intensity interval training (HIIT).
Those are just my first thoughts without having a CLUE about you so if you tell us more we may be able to help
Congratulations on getting married! I just got married 2 1/2 months ago myself!
~teresa
Thanks for all the replies!
I'm on the step machine 5-6 days/week, plus 2 or 3 times a week, I go for a 30-minute walk.
I might be a little niave in my diet:
In the morning, I have Slimfast. For lunch, canned tuna or chicken, with green beans or corn or other veggies. For supper, I have meat, rice/potato, and vegetables. (I'm a Farmer's daughter - that's the standard meal that I've been so used to lol. I would have next to no energy w/out that meal - I've done it before).
Congrats on your wedding
I'm on the step machine 5-6 days/week, plus 2 or 3 times a week, I go for a 30-minute walk.
I might be a little niave in my diet:
In the morning, I have Slimfast. For lunch, canned tuna or chicken, with green beans or corn or other veggies. For supper, I have meat, rice/potato, and vegetables. (I'm a Farmer's daughter - that's the standard meal that I've been so used to lol. I would have next to no energy w/out that meal - I've done it before).
Congrats on your wedding
My advice
My advice is to change 2 or 3 days a week of your cardio to high intensity interval training (HIIT). If you can run I would recommend doing that. I had the lowest bodyfat I've ever had when I was doing HIIT on the treadmill. Take a look at this:
I think you're already in good shape but to push yourself to that next level you need to do something to shock your body....something like HIIT. At the very least, change the cardio machine that you're using because if you do the step machine that much your body is probably somewhat used to it. I would start lifting weights a few times a week too.
I've never had slim-fast but I don't think there's much protein in it...can you add some protein to your breakfast? Do you have time to eat more meals per day? Are you drinking enough water?
That's everything I can think of! Your diet sounds pretty decent but if you want to go the extra mile before your wedding I think you can make a few minor changes and SEE some major changes!
~teresa
My advice is to change 2 or 3 days a week of your cardio to high intensity interval training (HIIT). If you can run I would recommend doing that. I had the lowest bodyfat I've ever had when I was doing HIIT on the treadmill. Take a look at this:
I think you're already in good shape but to push yourself to that next level you need to do something to shock your body....something like HIIT. At the very least, change the cardio machine that you're using because if you do the step machine that much your body is probably somewhat used to it. I would start lifting weights a few times a week too.
I've never had slim-fast but I don't think there's much protein in it...can you add some protein to your breakfast? Do you have time to eat more meals per day? Are you drinking enough water?
That's everything I can think of! Your diet sounds pretty decent but if you want to go the extra mile before your wedding I think you can make a few minor changes and SEE some major changes!
~teresa
Thanks for replying again, Teresa! Yeah, I think you are totally right - I need more HIIT training. The thing is, I do lots of ab workouts and I can tell and feel that the muscles there are firming up, but there's still lots of fat around there. So yes, I'll try that.
What does protein do? (I dont' know that much about food)...why do we need it? (silly question). And why is water so important in a diet? I know it is, but I don't know WHY.
Thanks!
What does protein do? (I dont' know that much about food)...why do we need it? (silly question). And why is water so important in a diet? I know it is, but I don't know WHY.
Thanks!
HIIT was just an idea to break you out of your rut. I know that I get in ruts and sit on an exercise bike for 30 minutes pedaling and reading a magazine. Its still good exercise but it could be BETTER! Do you belong to a gym? Can you take an aerobics class or something to change it up? I teach group fitness so I'm biased but I really feel like people can gain a lot from classes. The group atmosphere motivates people a lot of the time.
Protein builds and repairs your muscles.
I copied all of this water information from another website that I like so these are not my unique ideas but they are all true
Water suppresses the appetite.
Water metabolizes fat into energy.
Increasing water input, reduces fat deposits.
The body will not function properly without enough water and can not metabolize stored fat efficiently.
Retained water shows up as excess weight.
To get rid of excess water, one has to consume more water.
Drinking water is essential for weight loss.
Water helps muscle stimulation.
Anyway, I really hope you get in the shape that you want for your wedding! I got so nervous about three weeks before mine that I weighed less than I've ever weighed because I was sick to my stomach most of the time and couldn't eat!
By the way, at one time I was in REALLY good shape doing fitness modeling competitions. However, I still know that I'm capable of getting in that shape again but actually DOING it is another story completely!! I have a bad sweet tooth lately! I hope you have better luck!
~teresa
Protein builds and repairs your muscles.
I copied all of this water information from another website that I like so these are not my unique ideas but they are all true
Water suppresses the appetite.
Water metabolizes fat into energy.
Increasing water input, reduces fat deposits.
The body will not function properly without enough water and can not metabolize stored fat efficiently.
Retained water shows up as excess weight.
To get rid of excess water, one has to consume more water.
Drinking water is essential for weight loss.
Water helps muscle stimulation.
Anyway, I really hope you get in the shape that you want for your wedding! I got so nervous about three weeks before mine that I weighed less than I've ever weighed because I was sick to my stomach most of the time and couldn't eat!
By the way, at one time I was in REALLY good shape doing fitness modeling competitions. However, I still know that I'm capable of getting in that shape again but actually DOING it is another story completely!! I have a bad sweet tooth lately!
I hope you have better luck! ~teresa
What everyone has already said... But, I will chime in:
Only work your abs 3 days per week. BTW - Are you working your lower back with the same intesity? You have to if you want to enjoy painfree living.
Cut out ALL trans fats from your diet (if they exist).
Stop drinking all and any soda (diet included).
Drink 90+ ounces of water per day split into 8 ounces every thirty minutes.
do 45+ cardio each time and get your self into your target heart rate zone (i.e. 75-85% of your MPHR). You only need to do 4 days of cardio.
do 2 or 3 days of weight training.
Give yourself a day of rest each week to allow your body to replenish and repair.
Good luck!
-Rip
Only work your abs 3 days per week. BTW - Are you working your lower back with the same intesity? You have to if you want to enjoy painfree living.
Cut out ALL trans fats from your diet (if they exist).
Stop drinking all and any soda (diet included).
Drink 90+ ounces of water per day split into 8 ounces every thirty minutes.
do 45+ cardio each time and get your self into your target heart rate zone (i.e. 75-85% of your MPHR). You only need to do 4 days of cardio.
do 2 or 3 days of weight training.
Give yourself a day of rest each week to allow your body to replenish and repair.
Good luck!
-Rip
Just out of curiosity, what is it about diet soda that makes it so detrimental to dolphingirl's goals?
Is it the artificial sweetener, or the caffeine? I occasionally drink diet Sierra Mist (no caffeine), and am wondering if I should cut it out completely...
Is it the artificial sweetener, or the caffeine? I occasionally drink diet Sierra Mist (no caffeine), and am wondering if I should cut it out completely...
The jury is still out on aspartame being bad for you. But, there is a lot of speculation in the scientific community.
Carbonated soda water has been proven to promote tooth decay.
Caffeine is a diuretic and can cause dehydration.
Let me ask you something? With our healthy diets, we are looking for foods and liquids that give us some benefit... Vitamins, minerals, good carbs, healthy fats, etc... What does a diet soda give your body that is essential and will help you in your pursuit of a perfect body?
Here is an interesting article:
http://www.webmd.com/content/Article/107/108476.htm
Now onto a good replacement. Water makes up ~60% of our body and it is an essential mineral. Water is good in so many ways... So, stop the soda (which is doing NOTHING for your goals) and replace it with something awesome for our goals!
(-:
-Rip
Carbonated soda water has been proven to promote tooth decay.
Caffeine is a diuretic and can cause dehydration.
Let me ask you something? With our healthy diets, we are looking for foods and liquids that give us some benefit... Vitamins, minerals, good carbs, healthy fats, etc... What does a diet soda give your body that is essential and will help you in your pursuit of a perfect body?
Here is an interesting article:
http://www.webmd.com/content/Article/107/108476.htm
Now onto a good replacement. Water makes up ~60% of our body and it is an essential mineral. Water is good in so many ways... So, stop the soda (which is doing NOTHING for your goals) and replace it with something awesome for our goals!
(-:
-Rip
Saphron_Girl said:
If you really want to burn fat, add muscle. Muscle will burn fat when you aren't working out. It changes your metabolism and body to receive energy from your fat deposits.
Also, to keep that tummy tucked in, workout your transverse abdominis with vacuums and two-point bridges. The T.A. is the muscle that encloses your entire abdomin. It is located under the other muscles and keeps your guts pulled in. The stronger that the T.A. gets, the more naturally it will hold in your lower belly.
Good luck,
Rip
Also, to keep that tummy tucked in, workout your transverse abdominis with vacuums and two-point bridges. The T.A. is the muscle that encloses your entire abdomin. It is located under the other muscles and keeps your guts pulled in. The stronger that the T.A. gets, the more naturally it will hold in your lower belly.
Good luck,
Rip
that last bit can be the hardest and most stubborn!!I find casllanetics great for making belly flat!but thats me.
hows it going?
hugs
manda
xxxxxxxxxx
hows it going?
hugs
manda
xxxxxxxxxx
Rip - what did you mean about working out your lower back since I'm working out my abs? I've never heard that before! And also, what did you mean by, "Also, to keep that tummy tucked in, workout your transverse abdominis with vacuums and two-point bridges."?
Amandacallan - What did you mean by, "I find casllanetics great for making belly flat!but thats me."
Will these exercises help firm up my obliques as well? How do you do these exercises?
As everyone has probably noticed, I'm not big into exercising and into those terms yet Sorry for all the questions! I appreciate all the help everyone is giving me! Even my fiance is getting involved w/these!
Amandacallan - What did you mean by, "I find casllanetics great for making belly flat!but thats me."
Will these exercises help firm up my obliques as well? How do you do these exercises?
As everyone has probably noticed, I'm not big into exercising and into those terms yet
Sorry for all the questions! I appreciate all the help everyone is giving me! Even my fiance is getting involved w/these! I think I am missing something
This is a basic question about someone wanting to lose fat around their lower abs, correct? Or am I way off base? lol
Rip, I agree with your posts. If you are looking to lose fat in a certain area then you MUST reduce overall body fat. For example: if you want to get rid of lower ab fat then doing 1000 reverse crunches will NOT help you.
All that will do is strengthen the lower ab muscles. Which is great and I advise doing that. But if you want to reduce fat... then you have to reduce it correctly. Here are 5 tips for overall body fat reduction...
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions. I think you are doing too much of the same ol, sme ol. HIIT should only be done by the physically fit and for a max of 15 minutes once or twice a week.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. Doing abs 3 days a week is max. More than that and you are over working them. Remember... doing ab exercises does NOT make you reduce ab fat. You must have an overall strength training routine to see results. If you do this, you will work the transverse abdominis mentioned above, and you will work your back as well.
All of the above things combined will result in fat loss. I wouldn't make it complicated. Just eat well and often. Work each muscle 1-3 times per week. Be sure your muscles are fatigued on the last rep of each set. If this is all foreign to you... then I recommend getting a trainer either at your gym or an online personal trainer. There are plenty of books out there that will give you programs to follow too. Just don't get sucked in to buying supplements and stuff.
You can do this. To get rid of that lower ab fat... work the entire body and eat often. Chuck Slim Fast out the door. Eat some egg whites and oatmeal or Kashi Go Lean cereal. You'll be happier
This is a basic question about someone wanting to lose fat around their lower abs, correct? Or am I way off base? lol
Rip, I agree with your posts. If you are looking to lose fat in a certain area then you MUST reduce overall body fat. For example: if you want to get rid of lower ab fat then doing 1000 reverse crunches will NOT help you.
All that will do is strengthen the lower ab muscles. Which is great and I advise doing that. But if you want to reduce fat... then you have to reduce it correctly. Here are 5 tips for overall body fat reduction...
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions. I think you are doing too much of the same ol, sme ol. HIIT should only be done by the physically fit and for a max of 15 minutes once or twice a week.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. Doing abs 3 days a week is max. More than that and you are over working them. Remember... doing ab exercises does NOT make you reduce ab fat. You must have an overall strength training routine to see results. If you do this, you will work the transverse abdominis mentioned above, and you will work your back as well.
All of the above things combined will result in fat loss. I wouldn't make it complicated. Just eat well and often. Work each muscle 1-3 times per week. Be sure your muscles are fatigued on the last rep of each set. If this is all foreign to you... then I recommend getting a trainer either at your gym or an online personal trainer. There are plenty of books out there that will give you programs to follow too. Just don't get sucked in to buying supplements and stuff.
You can do this. To get rid of that lower ab fat... work the entire body and eat often. Chuck Slim Fast out the door. Eat some egg whites and oatmeal or Kashi Go Lean cereal. You'll be happier
You always have such great info! Thanks for the detailed post, Lynn.
The lower back (erector spinae) is the recutus abdominis antagonist muscle. If you strengthen a protagonist more than the antagonist your body will be out of balance. It is all about balance. You can work your lower back on a back extension machine or with deadlifts and good mornings.dolphingirl said:Rip - what did you mean about working out your lower back since I'm working out my abs? I've never heard that before! And also, what did you mean by, "Also, to keep that tummy tucked in, workout your transverse abdominis with vacuums and two-point bridges."?
Amandacallan - What did you mean by, "I find casllanetics great for making belly flat!but thats me."
Will these exercises help firm up my obliques as well? How do you do these exercises?
As everyone has probably noticed, I'm not big into exercising and into those terms yet
Tired... Please search for vacuums and two-point bridges.
(-: