What is best way to get a flat Stomich?
- Thread starter Panther
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allcdnboy1
New member
like the rest of us, you will probably need to work off a lot of excess weight in your other areas before your stomach will see much improvements. Crunches, situps, etc won't get you very far if it's burried by fat, but it will help a bit.
Ive talked to my Army Recruters boss, and he tells me, What happenes to your bisepts when you work them?(they get bigger) So what do you think if you do alot of situps/crunches? The museal gets bigger, pushing agenst your fat, results in makeing you look bigger "fatter"
Best way to lose weight, if you absolity hate running, is to speed walk.
Best way to lose weight, if you absolity hate running, is to speed walk.
Besides getting the overlying fat off the top of abs (assuming you have any), I have found that I get better effectiveness from my ab work (any that you might do) when I tighten the abs in and up as though toward my spine and tucking them up under the ribs. This is what it feels like, anyway. It is like engaging the abs muscles up and in , like you would if you were lying down on the bed or floor and trying to zip up very tight jeans.
When I do any ab work with this muscle group engaged during the move, it's more effective--I can feeel the burn sooner and I get faster results.
When I do any ab work with this muscle group engaged during the move, it's more effective--I can feeel the burn sooner and I get faster results.
allcdnboy1
New member
i've actually started to reconsider taking a supplement ... nothing that is on the news about health warnings ... passing thought ... who knows ...
flat tummy
Hi,
About a year ago, my tummy looked like a little balloon ? Now it’s the only part of my body I absolutely love… I love wearing short tops to show it off. The routine will not give you absolutely cut 6 pack, but will give you a flat, defined, feminine, very sexy tummy ?
At first I did the first part of the routine (see below) every single day, then I started doing abs every 3rd day (see extended routine steps).
#1. Bend leg lifts – lay on your back, hands behind head (don’t pull on your neck at any time, this is just for balance). Legs slightly bend to form an oval. The movement: Lift your butt off the floor, without moving upper body at all.
#2. Straight leg raise – lay on your back, place hands (face down) under your butt to give you a slight hip till. Lift your head up a bit so you can see your toes (prevents injuring your neck during the exercise). Legs straight out. Toes up. Without placing your legs on the floor, lift them about 45 degrees and let down to about 10 degrees.
#3. Bike – laying on your back. Knees bent, elbows behind your head. Bing one elbow to the opposite knee. Move knees like you are biking. Make sure to keep tummy tight and to breath. When you are doing this exercise, form is more important then reps, so if you can’t do all of the reps at first, stop, take a break and go again. Don’t pull on your neck, you should feel any tension on your neck, it should all be in your tummy.
#4. Crunches – this is meant to work out your upper abs, so don’t go a complete crunch all the way up – just top. Lay flat, knees bend, feet on the floor. Hands behind your head, Keep elbows open and don’t pull on your neck. Inhale on your way up, exhale on your way down. I don’t usually place my head on the floor until I am done with the set, I feel like it keeps the muscle tensed.
#5. Side Crunches – (By the way, You are probably very familiar with the exercises, I am just throwing few words of description just in case.) So, start with the same position as regular crunch, except when you go up. Let one elbow lead to the opposite oblique, almost like a twist. You get a different feel if you do a regular crunch with a twist at the top, or start the twist at the very beginning of the crunch, see which one you are comfortable with.
#6. V-ups – Sit on the floor. Put your arms by your side (slightly behind your torso) for support. You body should be at about 45 degree angle make sure your back is straight and Keep head and neck in line with your chest. Legs are slightly bent. The object is to lift your torso and legs (knees towards your face) at the same time. Don’t do this exercise too fast. Keep every crunch for few seconds and don’t forget to breath ?
Extra:
#7. work the sides of your torso, this will really show off your oblique. Stand straight. Feet together. Take a weight in one hand only (I do 25 lb. but use what you are comfortable with) bending your body to the side from waist down. Drop the weight down to your knee and lift yourself back up to standing position. Keep weight close to your leg.
#8. Obliques and upper abs – sit on the floor like you will be doing V-ups. Take a weight in your hands and move it from one side of your body to the other, twisting your abs.
For the extra exercises, you can do any other ones that are not already included in the first 6 steps. Find your favorite moves and include them
Program #1 (basic)
For the first couple of weeks I did abs almost every day.
I did exercises 1 to 6 – ten reps each, two sets (do all exercises 10 reps each and then go back for the second set)
As I became more comfortable with the exercises, I upped the reps to 15 (except for the Crunches – do as many as you can)
Right now, I do abs 3 times per week. I do 15 reps, 3 sets of the first exercises plus one extra (3 sets – 10 reps)
Food to watch out for: milk, milk products, and too much fruits will make your lower abs look bloated.
I hope this helps!
Hi,
About a year ago, my tummy looked like a little balloon ? Now it’s the only part of my body I absolutely love… I love wearing short tops to show it off. The routine will not give you absolutely cut 6 pack, but will give you a flat, defined, feminine, very sexy tummy ?
At first I did the first part of the routine (see below) every single day, then I started doing abs every 3rd day (see extended routine steps).
#1. Bend leg lifts – lay on your back, hands behind head (don’t pull on your neck at any time, this is just for balance). Legs slightly bend to form an oval. The movement: Lift your butt off the floor, without moving upper body at all.
#2. Straight leg raise – lay on your back, place hands (face down) under your butt to give you a slight hip till. Lift your head up a bit so you can see your toes (prevents injuring your neck during the exercise). Legs straight out. Toes up. Without placing your legs on the floor, lift them about 45 degrees and let down to about 10 degrees.
#3. Bike – laying on your back. Knees bent, elbows behind your head. Bing one elbow to the opposite knee. Move knees like you are biking. Make sure to keep tummy tight and to breath. When you are doing this exercise, form is more important then reps, so if you can’t do all of the reps at first, stop, take a break and go again. Don’t pull on your neck, you should feel any tension on your neck, it should all be in your tummy.
#4. Crunches – this is meant to work out your upper abs, so don’t go a complete crunch all the way up – just top. Lay flat, knees bend, feet on the floor. Hands behind your head, Keep elbows open and don’t pull on your neck. Inhale on your way up, exhale on your way down. I don’t usually place my head on the floor until I am done with the set, I feel like it keeps the muscle tensed.
#5. Side Crunches – (By the way, You are probably very familiar with the exercises, I am just throwing few words of description just in case.) So, start with the same position as regular crunch, except when you go up. Let one elbow lead to the opposite oblique, almost like a twist. You get a different feel if you do a regular crunch with a twist at the top, or start the twist at the very beginning of the crunch, see which one you are comfortable with.
#6. V-ups – Sit on the floor. Put your arms by your side (slightly behind your torso) for support. You body should be at about 45 degree angle make sure your back is straight and Keep head and neck in line with your chest. Legs are slightly bent. The object is to lift your torso and legs (knees towards your face) at the same time. Don’t do this exercise too fast. Keep every crunch for few seconds and don’t forget to breath ?
Extra:
#7. work the sides of your torso, this will really show off your oblique. Stand straight. Feet together. Take a weight in one hand only (I do 25 lb. but use what you are comfortable with) bending your body to the side from waist down. Drop the weight down to your knee and lift yourself back up to standing position. Keep weight close to your leg.
#8. Obliques and upper abs – sit on the floor like you will be doing V-ups. Take a weight in your hands and move it from one side of your body to the other, twisting your abs.
For the extra exercises, you can do any other ones that are not already included in the first 6 steps. Find your favorite moves and include them
Program #1 (basic)
For the first couple of weeks I did abs almost every day.
I did exercises 1 to 6 – ten reps each, two sets (do all exercises 10 reps each and then go back for the second set)
As I became more comfortable with the exercises, I upped the reps to 15 (except for the Crunches – do as many as you can)
Right now, I do abs 3 times per week. I do 15 reps, 3 sets of the first exercises plus one extra (3 sets – 10 reps)
Food to watch out for: milk, milk products, and too much fruits will make your lower abs look bloated.
I hope this helps!
Not in my experience, for sure!Panther69 said:
Rather, building abdomen muscles, just like building all lean-body mass, increases metabolism, burning more calories each day, reducing body-fat percentage. The more body-fat you can lose, the thinner you appear! The deal, though, with abdomen muscles, is that despite all that great work, they are hidden under a layer of fat, so they're not easy to see until you have practically no excess fat left. Rest assured, though, that, if you build them, they're there working off lots of calories for you.So in a nutshell, to answer the original question, the best way to get a flat stomach is to lose body-fat, by losing weight while sparing lean-body mass.
W
wonderwoman
Guest
Magic, thanks so much for taking the time to type all that, im definately going to print it out. i speed walk daily about 3-4 miles and about 50 crunches a night, but obviously its not enough because i have seen no results in my flabby belly. i think its mostly loose skin tho because i had twins and was very huge! but i keep doing them hoping its doing something. i think that list is a bit much for me, but im sure i could manage a few of them.
Eleanor86,
Well, try... if you can only do one today... one tomorrow, maybe 2 in a few days. Don't give up. It takes time and it takes effort.
Take breakes in between exercises if you have to, just make sure to keep a good form... as I said before, when doing abs quality over quantity.
keep us updated on your progress
Well, try... if you can only do one today... one tomorrow, maybe 2 in a few days. Don't give up. It takes time and it takes effort.
Take breakes in between exercises if you have to, just make sure to keep a good form... as I said before, when doing abs quality over quantity.
keep us updated on your progress
Ok… hey, no drug out there will give you the nice sexy 6 packs that exercise can…but if you need food tips… there you go.
Stay away from dairy products. No milk, no yogurt, no ice cream, no whip cream, no butter, no cheese. All of these products make your lower abs look flabby and inflated.
Don’t eat anything with too much spices or salt, prevents water retention. Stay away from sodium, same reason.
Flush your system… I’ll get you a good healthy diet for few day… and try to revert from Carb based metabolism to protein one… I have to dig out some more info on the subject later on and send it to you.
Ones you do that, you will still eat as much (quantity ) as before but it will no longer stay in your tummy and make it look chubby instead it will bust your energy levels so you can perform 3 sets of the ab routine. ?
I hope this is what you meant by having to eat something, if you are only waiting on drugs… its not going to work.. I did see your question about weights and cardio in a different subject, but I’ll give you few tips on that one later on.
Stay away from dairy products. No milk, no yogurt, no ice cream, no whip cream, no butter, no cheese. All of these products make your lower abs look flabby and inflated.
Don’t eat anything with too much spices or salt, prevents water retention. Stay away from sodium, same reason.
Flush your system… I’ll get you a good healthy diet for few day… and try to revert from Carb based metabolism to protein one… I have to dig out some more info on the subject later on and send it to you.
Ones you do that, you will still eat as much (quantity ) as before but it will no longer stay in your tummy and make it look chubby instead it will bust your energy levels so you can perform 3 sets of the ab routine. ?
I hope this is what you meant by having to eat something, if you are only waiting on drugs… its not going to work.. I did see your question about weights and cardio in a different subject, but I’ll give you few tips on that one later on.
allcdnboy1
New member
muscle does burn fat, but the above example is very good because many people will do as many crunches/situps as they can every day and get frustrated because they aren't getting the six pack. You have to understand what your body is doing when you workout. And, building strong abs isn't going to burn fat from your stomach ... it burns fat IN GENERAL ... so, you are actually much better off to work out your larger muscles (quads, chest, etc) as they will burn the fat more effeciently.
Patty1
New member
Core Strength Necessary
It's true that you can't see a six pack set of abs under a layer of fat. But there are still reasons to work on getting fabulous abs; good core strength supports your spine and back. A weak core makes you susceptible to lower back pain, muscle injuries and poor posture. A strong core:
- enhances good posture
- helps prevent lower back injury and pain
- helps in most everyday actions involving your core - sit, stand, walk, etc
Here's an excerpt from an article on About.com: Strengthen Your Core
Core Muscles Explained:
Transverse Abdominis (TVA) - Wraps around your spine for protection and stability. Target Exercise: Plank
External Obliques - On the side and front of the abdomen, around your waist. Target Exercise: Arm Sweep
Internal Obliques - These muscles lie under the external obliques, running in the opposite direction. Target Exercise: Crossover Crunch
Rectus Abdominis - Extends along the front of the abdomen and is the 'six-pack' part of the abs that becomes visible with reduced body fat. Target Exercise: Crunch
Erector Spinae - A collection of three muscles along your neck to your lower back. Target Exercise: Back Extension
Some links to core exercises in another about.com article:
Strengthen Your Abs and Get Beyond The Six-Pack - Ab Workout
And here's another great article from the Mayo Clinic:
Core exercises: Beyond your average abs routine - MayoClinic.com
And of course our friends at sparkpeople have exercises as well:
Exercise Demonstrations
Sorry for all the links instead of the actual exercise tips. These other sites explain it better than I could!
It's true that you can't see a six pack set of abs under a layer of fat. But there are still reasons to work on getting fabulous abs; good core strength supports your spine and back. A weak core makes you susceptible to lower back pain, muscle injuries and poor posture. A strong core:
- enhances good posture
- helps prevent lower back injury and pain
- helps in most everyday actions involving your core - sit, stand, walk, etc
Here's an excerpt from an article on About.com: Strengthen Your Core
Core Muscles Explained:
Transverse Abdominis (TVA) - Wraps around your spine for protection and stability. Target Exercise: Plank
External Obliques - On the side and front of the abdomen, around your waist. Target Exercise: Arm Sweep
Internal Obliques - These muscles lie under the external obliques, running in the opposite direction. Target Exercise: Crossover Crunch
Rectus Abdominis - Extends along the front of the abdomen and is the 'six-pack' part of the abs that becomes visible with reduced body fat. Target Exercise: Crunch
Erector Spinae - A collection of three muscles along your neck to your lower back. Target Exercise: Back Extension
Some links to core exercises in another about.com article:
Strengthen Your Abs and Get Beyond The Six-Pack - Ab Workout
And here's another great article from the Mayo Clinic:
Core exercises: Beyond your average abs routine - MayoClinic.com
And of course our friends at sparkpeople have exercises as well:
Exercise Demonstrations
Sorry for all the links instead of the actual exercise tips. These other sites explain it better than I could!