Stomach
- Thread starter jackiex
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For what purpose? If it's to "spot-reduce" weight on your lower abdominal area, that isn't possible: weight loss can't be "targeted." If it's to improve compartmental strength, hip flexion exercises can help, but you can't strictly "isolate" any region of the rectus abdominus either, only improve neuromuscular control in specific movement patterns, and alter the origin/insertion dynamics of the muscle pattern firing.
That's a lot of scientific talk for "It ain't gonna happen."
That's a lot of scientific talk for "It ain't gonna happen."
If you're looking to lose fat in the lower stomach area... you cannot spot reduce. Instead you need to reduce OVERALL body fat. There are a few ways to do that. My favorite is to follow these 5 tips:
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 a cup of water at each meal.
3) Rest properly. This means taking at least 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.
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. If you need more guidance or exercise ideas please PM me.
All of the above things combined will result in fat loss. Read the Weight Loss FAQ too.
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 a cup of water at each meal.
3) Rest properly. This means taking at least 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.
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. If you need more guidance or exercise ideas please PM me.
All of the above things combined will result in fat loss. Read the Weight Loss FAQ too.
Eh, those exercises will make you feel "it" in the lower abs... but it won't do anything to target that area of the muscle. As bipennate said, "you can't strictly "isolate" any region of the rectus abdominus either, only improve neuromuscular control in specific movement patterns, and alter the origin/insertion dynamics of the muscle pattern firing."
So those exercises will make your lower abs hurt... but it won't reduce fat there. I assume that's why you would want to "target" something.
So those exercises will make your lower abs hurt... but it won't reduce fat there. I assume that's why you would want to "target" something.
I'm going to disagree with all of the textbook answers...
While you can't spot reduce - you can spot tone. All science aside - if you add a "lower ab move" or two, after not having included lower ab moves in your routine - you can bet that you will see and feel changes in the lower abs.
I say this based on my own personal experience and of several of my clients.
While you can't spot reduce - you can spot tone. All science aside - if you add a "lower ab move" or two, after not having included lower ab moves in your routine - you can bet that you will see and feel changes in the lower abs.
I say this based on my own personal experience and of several of my clients.
What she meant was that all the meals that you eat a day (in which you should be eating every 2-3 hours; resulting in about 5-7 small portioned meals a day) should all be balanced with protein, carbohydrates, and some fats (healthy fats).
The reason for this is because...
- Proteins are not only known to help with muscle, but with structure, pH balance in the body (acid and bases), the immune system, creating hormones and enzymes, and fluid balance. Protein supplements aren't even necessary, since most of us get a sufficient amount through diet anyway...plus excessive protein will be stored as body fat. So don't get caught up in that whole "omgz HIGH PROTEIN ALL T3H TIME!!11" hype.
- Carbohydrates are the body's main energy source. The whole "low carb" hype is very inaccurate as well. You need these.
- Fats are used as energy from the body when you're at rest, or doing light activity. You need fat in order to burn fat, so consume a reasonable amount.
Good sources of proteins would include eggs, lean meats such as skinless boneless chicken, fish, etc. Good sources of carbs would include whole grains like whole wheat or whole grain bread, brown rice, fruits, etc. The best sources of unsaturated fats (the good, healthy kinds) are those found in whole foods such as nuts, unprocessed nut butters, seeds, olives, and avocados. These foods are naturally rich in unsaturated fats and also contain vitamins, minerals, and dietary fiber.
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Thanks for filling in LeanBean
I take one protein food and combine it with one carb food. That makes my meal. So chicken with wild rice, egg whites with oatmeal or salad topped with chicken.
How much (serving size of grams) of each food depends on the individual. You may need 2300 calories per day and I may need 1800. So my portions will be smaller than yours, but we should basically eat the same way: every 2-3 hours with a protein/carb meal.
I take one protein food and combine it with one carb food. That makes my meal. So chicken with wild rice, egg whites with oatmeal or salad topped with chicken.
How much (serving size of grams) of each food depends on the individual. You may need 2300 calories per day and I may need 1800. So my portions will be smaller than yours, but we should basically eat the same way: every 2-3 hours with a protein/carb meal.
Mah pleasure.Thanks for filling in LeanBean
I take one protein food and combine it with one carb food. That makes my meal. So chicken with wild rice, egg whites with oatmeal or salad topped with chicken.
And I'm just wondering...do you not include any fats in your meals?
Yes, I do. I leave it out when I tell people my thoughts because most of us get enough fats in our diet. Perhaps we could focus on getting more "healthy" fats to be included...
Lower Abs
Like everyone has said, you cant just lose fat from your lower abs.
However, if you want to build the muscles there start using your legs more.
In particular do abs exercises like leg raises, knee raises, all the ones where your legs do the moving instead of your upper torso.
And, always work them out before the crunches and upper abs exercises. Lower abs fatigue faster so they wont be able to do as much if you do them second.
Hope this helps!
Rt
Like everyone has said, you cant just lose fat from your lower abs.
However, if you want to build the muscles there start using your legs more.
In particular do abs exercises like leg raises, knee raises, all the ones where your legs do the moving instead of your upper torso.
And, always work them out before the crunches and upper abs exercises. Lower abs fatigue faster so they wont be able to do as much if you do them second.
Hope this helps!
Rt
If you're performing "true" sit-ups (back straight, bending at the hips, knees bent and feet flat on the floor), then the abs are one of the last muscles to become involved in a sit-up. It primarily works the hip flexors, and can strain the low back. If you want to work the abdominals, the last exercise that yo ushould think of is a standard sit-up. If you're feeling your "upper back," you may be pulling on your neck, which is very bad form.
Can you describe the location of the pain, or what it feels like and when?
Can you describe the location of the pain, or what it feels like and when?
Agree with the above post. Sit ups are not optimal. I like doing a crunch on the stability ball. I'll PM you a link to a picture/description of the exercise. I find it really helps isolate the stomach muscles and it helps with form.
Supposedly the area where my kidneys are supposed to be...also breathing wise, should I inhale when I go up or when I come down, or does it even matter?
Trainer Lynn,
Thank you for the link!!
Does it hurt just on the one side, or both sides (the area that you're describing would be mid/lower back...)?
Breathe out as you "go up;" breathe in as you go back down