abdominal exercises

[Big Papa Smurf]

Okay. I have finally found the discipline to work out consistantly for the past 8 months. I've stopped drinking beer and I'm more conscious about my diet. I've seen a huge improvement in my body since I started working out. I have alot more muscle definition. The only problem is my abs. I usually do 200 crunches, with weighted resistance, in a day and I'm starting to get those washboard abs I've always wanted. However, my lower abs still look flabby and I can't get rid of my handles.

Now, is there a specific exercise that I can do that will target my entire abdominal area? Or do I have to do several abdominal exercises to target specific areas? If so, what would be the optimium number of sets and reps?

 

[Philanthropist]

Lower Abs and Handles

Keep in mind that there is no such thing as "Spot Reducing ". "Spot Reducing" is a myth. What I mean by that is you can't reduce fat in your lower abdomen just by doing lower ab exercises. The fat that is there must be burned off.

It is also possible that that fat may never go away, no matter how much Cardio or how many crunches or ab exercies you do. Fat cells expand and multiply when we gain wieght. When we lose wieght, those cells will shrink, but never go away. This usually results in having a small set of handles or a lower "ponch"

But to answer your initial question.........There are exercies that combine serveral ab exercies into one, but there isn't one "motion" that will target your entire abs.

Good Luck,

Trent

 

[Sheri Hotbuns]

Sounds to me that you're doing just fine sweetie , keep up the good work , you're doing great .
I find that the leg lifts work very well as stated above , but if all else fails , there's always the best work out of all !!!!!
Most of all , have fun with it and you're sure to be knockin them all dead !
Lots of Luck .....
Sheri Hot Buns xoxoxoxox ( & abs )
www.sherihotbuns.com
(519)996-0669

 

[the rusty tromb]

You might want to think about adding some aerobic activity. No matter how much abdominal work you do, they will always be hidden under a layer of fat.Incorporate in cardio and examine your diet, then and only then will you start to see improvements in your mid section.

PS You might want to try going on an ECA stack.

 

[Sasha Jones]

three words.............. cardio, cardio, cardio.

As has been said, you can't burn fat by doing crunches, you olny tone the muscle underneath. Now to a degree the building of that muscle will help burn fat but it isn't going to do it to the degree you are looking for.

To develop the lower abs under the fat you might try doing hanging leg raises instead of conventional crunches. Hanging leg raises tend to target the lower abs more efficiently.
The only thing is try not to use the back support on many of apparatus for this exercise. You may need to use it at first while you begin to build strength in your lower abs but as soon as you can manage to do it without leaning against the support move away from it and only use the arm rests. The more you can do soley with your lower abs the better. Better yet try doing them hanging from a chin up bar instead.

And Contrary to popular belief don't buy everything fat free, your body needs fat to burn fat. A good rule of thumb is everything in moderation a daily diet consisting of 40% protien 40% carbs and 20% fat, over 5-6 small meals a day is just fine.

 

[CyberGoth]

try this.

eat ONCE per day. [balanced meal]

and two or maybe three times a week on a regular schedule, take a nice relaxing 10km walk.

downtown toronto is great for wandering around. lots of stuff happening allover to look at so you dont get bored while walking 10km

doing this for 8 years greatly assisted me in shedding three hundred pounds of excess weight.

feel great too.

cheers

 

[Big Papa Smurf]

Thanks for the info peeps.

I do cardiovascular exercises as well. I usually go for a 20 minute jog every other day. However, it has been inconsistant because of my work schedule.

Should I go for longer jogs (ie:30 minutes) to compensate for a missed day?

i find swimming to be the best

After what I have just read in one of the other threads I'd rather not.

I find that the leg lifts work very well as stated above , but if all else fails , there's always the best work out of all !!!!!

Boxing?

 

[Fuknsuk]

eat ONCE per day. [balanced meal]

*shudders*

 

[Sasha Jones]

Actually I was thinking the same thing.

Eating once per day may have worked for you but it is a terrible idea for most people.

Eating that infrequently forces your body to store more of the food you eat as fat because your blood sugar levels will be very low and your body will think that you are starving.

Eating 5-6 smaller meals pers day keeps insulin levels fairly even all day long instead of spiking up and down and increases your metabolisim which in turn aids in burning more of the food you eat as immediately useable energy instead of buiding up fat stores for what your body thinks is a "rainy day".

 

[CyberGoth]

SHUDDERS!?... hrmmmm

wanna see the "before" and "after" pictures?

all that matters is that I'm happy and healthy,

if you want to eat 6 or 10 times a day, go right ahead. Eating constantly is a great way for some metabolisms to gain extra and possibly unwanted spare weight.

 

[Back Burner]

Re: well good for you hun......

but hun keep in mind.....its only been 8 months.....it may seem long but its not......youre doing great by the sounds of it .....

wish you all the best.....

Annalee

But it takes only a month to build a gut?

It's not fair!

 

[CyberGoth]

life isnt fair, but you can DO SOMETHING about it.
it took me 7 or 8 years to lose my many spare guts.

it aint easy, but its doable.

when in doubt, goto a real doctor and ask him/her/it/they.

cheers
happy new years.

 

[xarir]

Try hiring a trainer at a gym. That worked well for me.

Truth be told, I'm still trying to get into shape. But after working out more or less regularly for a year now, I do feel better now than I did then. Overall there's been a change (for the better) in my body shape too.

Hiring a trainer has taught me things I just wouldn't have picked up on my own.

 

[Jenn_angel]

Yes I know some might find me posting here strange... But...

Ok... First of all the 5-6 smaller meals is the proper way to do it.

Troops gave you a great exercise...

What I want to ask is if side definition is an issue as well. If so... A slight variaition of his will help. Laying on your side lift your leg in the sam manner as troops said. This can be varried with the lower leg lifted only... Upper only... 45% in front... 45% in back... You will notice a tighenting in your sides (Love handles), hams, and glutes as well as some possible abdominal tightening.

If you have the time in your schedual and have gotten to the point where 20 minutes is comfortable it may be time to step up to 30 minutes for your run anyway.

Have fun getting healthy... Feels good doesn't it.

P.S. If you want an awsome excercise to tighten your glutes let me know... I will PM it... But I sure as heck don't think I want to post it here.

 

[Snook.fr]

SEX

What about Sex??
Isn't that supposed to have you lose some calories??

shagg about 10 times a day and you will lose weight big time!!

Well.....your balls might shrink if anything...

Frenchy

 

[CyberGoth]

if I remember my urban mythology correctly, a good solid shag is about equivalent to running one mile.

I could be wrong. but hell, shagging is FUN!

 

[Jenn_angel]

Umm...

One hour of hard sex equals 364 cal burned.

 

[penguin_jf]

Nuh uh......

three words.............. cardio, cardio, cardio.

Just one word: Liposuction!

 

[Jenn_angel]

Re: Nuh uh......

Just one word: Liposuction!

Just one word... Scars.