Rip The Core…

I seem to carry all my weight on my inner thighs and lower stomach.
What are some exercises i can do for these areas?
Any suggestions for at the gym also =]

Abdominal exercises.
Airbike
1. Cross Body Crunch
2. Decline Oblique Crunch
3. Decline Reverse Crunch
4. Flat Bench Lying Leg Raise
5. Hanging Leg Raise
6. Hanging Knee Raise To The Side
Thigh exercises:
1. Butt lift
2. Dumbbell rear lunge
3. Glute kickback
4. Dumbbell squat
These are all exercises that can be done at home with only a bench and dumbbells required. Use the link below for instructions with video clips.

hi everyone,
could you please give me some tips on how to have an amazing phisique, i’m a girl and i want to have really toned abs, like have a really tones stomach not exactly like a six pack, but really toned and athletic, please could you give me some fitness expert advise….thankyou what exercises could i do? x

Dieting Tips

Be aware of what you drink!
It’s amazing how many extra calories are in the sodas, juices, and other drinks. Cutting out soda completely can save you 360 calories or more each day. AVOID diet soda too, the artificial sweeteners are probably not good very good for you & they tend to make some people hungry. Drink a lot of water. Switching from whole to nonfat or low fat milk is also a good idea, or switching to soy milk is even a better idea.

Move your body!
You may find that you don’t need to give up calories as much as you need to get off your behind. And don’t get stuck in the rut of thinking you have to play a team sport or take an aerobics class – try a variety of activities from hiking to cycling to rowing until you find ones you like. Not a jock, you say? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower or take a stroll past your crush’s house – anything that gets you moving. Your goal should be to work up to 30 minutes of aerobic exercise at least 3 to 5 times a week – but it’s fine to start out by simply taking a few turns around the block before bed. This may also help you to avoid becoming a TV, video game, or Internet junkie!

Start small!
Drastic changes are much harder to stick with than small changes. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.

Stop eating when you’re full!
Lots of teens (and adults) eat when they’re bored, lonely, or stressed or keep eating long after they’re full out of habit. Slowing down can help because it takes about 20 minutes for your brain to recognize how much is in your stomach. Sometimes taking a break before going for seconds can keep you from eating them. Avoid eating when you feel upset or bored – try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many teens find it’s helpful to keep a diary of what they eat and when. Reviewing their diary later can help them identify the emotions they have when they overeat or whether they have unhealthy habits. A registered dietitian can give you pointers on how to do this.

Eat less more often!
Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, a low fat granola bar, pretzels, or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you to cut calories without feeling deprived.

Five a day keeps the pounds away.
Trash the junk food and buy lots of fruits and vegetables! Five or more servings of fruits and veggies aren’t just a good idea to help you lose weight – they’ll help keep your heart and the rest of your body healthy. Other suggestions for eating well: exchange white bread for whole-wheat; drink lots of water and make sure you eat a healthy breakfast. Don’t skip breakfast. (Having low fat cereal and milk and a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all!) A registered dietitian can give you lots of other snack and menu ideas.

Avoid fad or prepackaged diets.
If we were meant to eat from cans, they’d grow on trees. It’s never a good idea to trade meals for shakes or to give up a food group in the hope that you’ll lose weight – we all need a variety of foods to stay healthy. Teens, in particular, should stay away from fad diets because they’re still growing and need to make sure they get proper nutrients. Avoid diet pills (even the over-the-counter or herbal variety) unless your doctor prescribes them! These can be very addictive!

Don’t banish certain foods.
Don’t tell yourself you’ll "never" again eat your absolutely favorite peanut butter chocolate ice cream or a bag of chips from the vending machine at school. Making these foods forbidden is sure to make you want them even more. Besides, you need to have some fat in your diet to stay healthy, so giving up all fatty foods all the time isn’t a good idea anyway. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out later in the evening. For more on Fast Foods >>

Forgive yourself.
So you were going to have one cracker with spray cheese on it and the next thing you know the can’s pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who’s ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don’t look back. Avoid telling yourself that you’ll get back on track tomorrow or next week or after New Year’s. Start now.

Some Dieting Rules

Remember, any successful diet means consuming fewer calories, eating less food, but eating healthy food, (see Fab Foods for more). You are fooling yourself if you think a diet that permits you to eat anything you what will help you to lose weight. To lose weight follow these simple rules:

Don’t eat a large meal in the evening when you’ll have little opportunity for exercise afterwards. It’s best to eat more at the times when you are going to be the most active. Eat a hearty breakfast, a substantial lunch, and a light dinner.

Never skip breakfast!

Eat slowly and thoroughly chew your food.

Don’t eat while you’re doing anything else like watching TV, using the computer or doing your homework.

Stop frying food.

If you must snack, stock the fridge with low calorie snacks like raw vegetables and low fat yogurt.

TWELVE GREAT WAYS TO BURN CALORIES (WITHOUT EVEN REALIZING IT)
Calorie Burning Tips

1. Instead of riding elevators or escalators, take the stairs.
2. At the supermarket park farther away from the door as you usually would. Take a couple extra laps around the market too if you have the time.
3. Instead of plopping down on the couch during "Friends", do some house chores or better yet go for a nice brisk walk.
4. If you take the bus or the subway, stand in the aisle and let someone else have your seat.
5. Instead of going out to dinner, go out and walk, rollerblade or play pool (something physical).
6. At work, instead of taking coffee breaks, take walk breaks, and no smoking please!
7. If possible once or twice a week, ride your bike to work or to the gym.
8. Instead of sitting back and watching your younger siblings play (or if you are baby-sitting), get on the floor and play with them, at first they may think you are crazy, but they may like it.
9. Instead of letting the dog out to roam the yard, take the dog for a walk.
10. Cut your grass (with a push mower), your parents will love this too.
11. While watching TV, lie on your back and do some leg lifts or some isometrics with your arms while watching.
12. Wash the floors, it burns calories and uses many muscle groups. A clean floor isn’t so bad either. Just be careful of your knees.

Good luck dieting and remember to eat smart!

I just want an easy way to get abs without an expensive workout machine.

There is no easy way to get abs. Even with a workout machine u need to work hard.

The biggest thing is you have to eat right and run a lot to keep weight off. Personally i think diet pills are very unhealthy way to go about it. Then every other day do a series of ab work outs. Remember when u do a crutch to try to make your chest go up instead of towards your knees.

This is the primary mistake most people make which leads to back problems. Crutches and side to sides will work if done right and effectively.

I’d suggest to trying to find your max and do 2 or 3 sets of it every other day. But remember you can’t get abs without working off the fat, which includes running and eating right.

If you want a at home workout plan for your abs there’s plenty on youtube. But you really don’t need to be as complicated as that.

lil winter cookies- have shown up on my belly! i wanna get it off b4 prom!
Damn..i can’t believe i misspelled crunches! Sorry- guys we are working on crutches and disabilities in engineering. god- i m dumb!

The abdominal muscles work just like any other muscle and have to be challenged as such. If you want muscular abdominals, you have to challenge them with resistance and good form just like you would your chest, your back or any other muscle for that matter. Targeting the correct energy system is imperative. This means you should never enter into the aerobic phase of this exercise, ideally keeping it under 2 minutes at most.

Think of rolling a carpet and contracting fully on the top of the movement and squeeze. If you do them correctly, you shouldn’t be able to do more than 30 crunches. Any more than that, and you’re probably doing them half-azz, incorrectly or with a partial range of motion.

For the upper abs, focus on crunches which effectively work the abdominals better than sit-ups or any machine on the market.

For the lower abs, keep in mind there is very little muscle tissue there so decreasing levels of body fat is the most effective way to bring out the best in this area. Hanging leg raises, v-situps and reverse curls are among some of the best exercise for this region. Always make sure your pelvis curls up to maximize lower abdominal contraction during these exercises.

As far as fat loss and getting ripped goes, cardio, cardio, cardio. Abdominal exercises alone will never burn fat from your abdominal area. You must do cardiovascular exercise to accomplish this. Cardio is best in the morning, on an empty stomach at about 70-80% of your maximum heart rate for about 30-45 minutes. This combined with a common sense diet will quickly shed body fat so you can actually see those abs you’ve developed.

I would encourage you to seek the advice and guidance of a personal trainer in your area for further education on these principles. Please ensure you start off at a very basic level for crunches and cardio if you are a beginner.

Here’s a good list of ab exercises:
http://preventdisease.com/fitness/Strength_Exercises_abdominals.html

What are some diet and exercise tricksor tips to getting flat abs FAST without doing more than 200 crunches a day. I would love to look good in less than 2 weeks (no necessarily flat but more toned)

Not going to happen. Having a fit, toned body takes commitment, and it takes time. You must first get there by healthy eating and exercise. Spot training by doing a lot of crunches isn’t necessarily going to help! 50 crunches done properly is going to get you a lot further than 200 done improperly. If you are doing 200, and haven’t been otherwise exercising, my guess (and I concede I could be wrong) is that you are not doing them properly. If you do ab work properly, you should fatigue before you get to 200 reps.

We would all like to look good in less than 2 weeks….and unfortunately, most of us think that if we starve ourselves and lose weight, we will. When we lose weight too rapidly, we lose muscle, which makes our problem worse because muscle is necessary for a toned look.

Im 16 and im skinny; i just have a little pudge on my stomach. I go walking every day and i think im going to change it to running. How long will it take to lose stomach fat by walking ( assume 30 mins)? and for running?

Fat on your stomach is one of the hardest to get rid of. Running will help, it can burn around 600-800 calories/hour (but running for an hour is so hard! ) but walking helps a lot too, around 300 calories/hour (brisk walk).

Do some crunches too, it might look like you bloat up a bit after the first few days of doing crunches, but after your stomach will be more flat then before.

Try not to eat lots of salty and carbonated foods, that causes bloating. Drink lots of water — it flushes toxins out.

This sounds like a lot, but it isn’t much.

For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s free fitness site: http://www.BodyRock.Tv

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ok so i do crunches and all of those exercises and i feel the burn in my abs after at least 100 of them, but the main problem is that i dont know what to eat. sometimes i just eat unhealthy, and i try not to. and i also need some more fitness tips because i know that crunches arent the only thing i have to do to get a 6 pack. I want to have a 6 pack really badly and ill work as hard as i can so please help me! thanks a bunch!

I believe you can find your answers at http://bodybuildingmuscleshaping.com . There are several workouts and videos, including some diet advice.

Im nearly 17 and i want to get some good abs
i nearly have a flat stomach now and i want to get well defined abs but not a 6 pack

something toned like this

http://teens.aol.com/style/celeb-skin?photo=3

any tips or workouts much appreciated
i have access to a gym aswell (fitness first)

thanks :]

walk ,dance, crunches

I really want to get abs fast and don’t mind working hard. But is it bad if I do a workout everyday? Like 50 sit ups, 50 crunches, 50 side sit ups and other stuff?
Thanks

No muscle should be worked out back to back days. In fact, this kind of ruins the purpose in a way… Muscles don’t grow while the workout, they grow the time they rest (the next day). They repair themselves which is why they get bigger.
Advice
Rotate what gets worked out. Core one day, Arms the next, Core, Arms Etc.

I know a lot of good ab workouts and crunches etc, but i never feel like i’m getting my lower abs well. i don’t have a gut in any way (i’m very fit), but i wanna get rid of that tiny center lower belly. you know what i’m talking about?

Do reverse crunches. Start in a sitting position and recline back with your abs tightened. That should do the trick.

Hey guys! Recently I’ve hurt my ankles and wrists (I know. It’s the most inconvenient thing ever.) so I out of the gym for awhile. The only thing I can workout is my abs. How frequently can I work them? 3 times a week too much?

Work them to failure, rest until all soreness is gone. That should be fine, regardless of the time frame between workouts.

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I have fatty thighs >:| anyways, I need ones for inner thighs I can do, and exercises for my abs too, all parts, BUT DO NOT SAY crunches and situps, cuz that hurts my neck more than my abs.
I have a pear shape I guess, so how I need exercises for both of those, pleasssse!! thanks!

thighs= squats, lunges, good old cardio (running and cycling)

I used to lift weights about a year ago and stopped briefly. In my brief timeout i have gained a bit of a belly. Now what i’m trying to do is gain more muscle and tone up. Also tryin to squeeze some abs out of it. Heard many great things about these programs and wondering if anyone else has used them. Or any other tips for me. i’m about 6ft 180lbs so not very big boned.

These are advanced exercises, it looks hard, but I guess if you put your mind to it, anyone can do it. Consistency

I am thin, so it is just a matter of doing the exercise to tone my abs and look good, but how long after doing the abs of steel workout daily will I notice a significant change in my abs? Strange question, i know!

Visible defined abs are related to your body fat percentage, you won’t see them until your body fat % is below 10%.