Rip The Core…

All of the answers on here say that the way to go is cardio. I cant afford another pyshical activity so do you have a good in-home exercise for each of the three areas?
Thanks a lot!

ok I think this is a good one that I do sometimes lay down on ur back start off doin 10 sit ups, then change it and put your legs up and roll them roun for 10 times( this hurts but works) then put your legs up and down back and forth it works….for but u can do launches…thats when u walk but u put one leg in front of the other and bare down….or you can get on ur knees and put your legs bak and forth

I am in school taking a health and fitness course, I am getting my degree as a personal trainer my body is almost perfect i have a hard chest hard arms i have a hard upper body but i don’t have any abs i think i don’t have a low enough body fat i have a little bit of a stomach its really small how do i get rid of it and get cut because its going to hurt me professionaly, people arent going to take advice from a guy who dosent look like he is in shape so can u give me some more advice,

Additional Details

5 minutes ago
my cardio is 4 minutes runing 5 minutes skiping and 5 minutes on the eliptical and i switch back and forth for 40 minutes

here is a pic of my guns,

i am 5′10 inches 170 pounds

http://s171.photobucket.com/albums/u320/deen_bucket/?action=view&current=n507841068_33707_6736.jpg

Your cardio looks good, and you are definitley in great shape. However, to really see your 6-pack abs, you have to have a really disciplined diet.

There is an old saying that goes "Abs are made in the kitchen, not in the gym."

The fact is, you can do all of the situps in the world, but if you have a layer of fat covering your abs, then you will never be able to see them.

In general, to get your body fat down and reveal your 6-pack abs, you should slightly reduce your calorie intake.

The best way to do this is by lowering your carbohydrate intake. This causes your body to switch from primarily burning carbs for energy to burning fat. A general rule of thumb is to lower your calories from carbs to 40% of your total calories per day. The souce below has a calculation you can use to determine how many carbs you should be eating per day.

You should replace some of those calories from carbs with calories from protein. When trying to burn extra fat, you should also get around 40% of your calories from protein sources such as whey protein.

This will leave 20% of your calories for good fats. Some sources of good fats include avacados and olive oil (great on salads!).

These calories should be spread over six small meals per day to keep your metabolism high to burn fat faster.

Keep up your workout routines and stay dedicated to a clean diet, and you should see your 6-pack abs in no time!

I usually just do situps on the floor with my legs crossed in the air with hands on the back of my neck, and I try to run as well. Is situps better than running, and/or is it the best possible workout for the abs?

Crunches are the best possible workout for the abs. They are preferable to sit-ups because when you do sit ups, you use your back more. Ideally, you want to lay on your back with your knees bent or your legs straight. Lift your head and shoulders up above the ground. Don’t support your head with your hands. Just hold your hands lightly near the sides of your head. Then you lift up your head and shoulders further, but not all the way up. Don’t return your head and shoulders to the ground. Keep them above the ground between crunches. I find that it helps to keep a rolled up towel under my neck. I know that if I can feel the towel, my head has gone too low.

I hate doing sit-ups and crunches . . is there any other way I can flatten my tummy without doing that?

Yes. Doing cardio period will flatten your stomach. If you want to build muscles though in your abs, then you have to do ab work.

I need quick results and i need it to work. Any pointers?

excersize:: Pilates. it is an excersize video, great instructions, comes from beginer to advanced, u get toned ALL over ur body, and loose extra weight. u can get it at target in the excersize section. also, I recommend, no SWEETS! NO SNACKING!! an try to eat less carbs unless u will be working out HARD.

I’m 14, 5′5", and weigh 120 pounds. I don’t really look fat because my stomach is small compared to my chest. But i can tell it has extra flab i can never burn off. What are some good workouts for your lower stomach muscles below your abs that would flatten out my stomach?
i also run and workout atleast every other day for soccer, track, and lax. and under my flab is muscle which is making my stomach bigger is it possible it just won’t go away?

10 situps
10 V-ups (Touch your hands to your toes, but crunch your body so that they meet midway in the air)
10 lemon squeezers (Position yourself sitting up, put hands at side, and move your torso back into a laying position while extending your legs straight ahead. Now just row your legs to a bend while crunching toward them w/ your torso, then go back to laying position. repeat process)
10 back hypers (lay on stomach, basically a reverse cruncher)
10 Leg lifts (Lay on back, lift straight legs to 45 degree angle, then bring back to ground)
30 seconds of bicycles (Lay on ground, and mimick a bicycle pedal motion w/ your legs)
10 side crunchers each side
10 regular crunchers
30 seconds of flutter kicks (Lay on back, keep both legs straight. Lift them up bairly, now alternate between raising each leg a little bit and brining it back down. This one is tought at first, but after a week it will be easy. Try to think of being a swimmer while doing this one)
10 kick ups (Lay down, bring knees up toward chest, then kick legs upward to become straight in the air.)
10 side double leg lifts (Hard to explain, basically lay on side, and lift both legs simultaneously as high as you can. Will feel weird at first)
10 Forward Rows (Way too hard to explain, google it)
10 Russian Twists (Google it)
10 Scissor Kicks (Lay on back, spread leags apart in air, bring them back to center with one leg above the other, then alternate to mimick a scissor kicking action)
Finish with a bridge for however long you think you can do it.

Once this routine becomes easy, don’t up the reps, just do the whole routine twice. (Left a few out for explanation’s sake)

Then also do your run at night. Cut excessive fat out of your diet, but you can have a little still.

Do it and you will have some abs.

I saw the bender ball on tv, but it must be a scam. I’ve read on blogs that it’s bad for your back. I used to do sit-ups, but that’s bad for you too. It’s almost as if everything is bad for your these days. So is there any safe, effective way to tighten your abs, thighs and butt?

Crunches are good. Don’t sit up all of the way.
Try this site:
www.trainwithmeonline.com
If you click on Exercises you can select which bodypart you want to work and there’s a huge list of exercises and they come with a video so you can see how to do it properly. Very helpful.

I’m 16 and have finally slowed down and hopefully have stopped growing, I’m 6′2" and play soccer, thus I’m very skinny. I work out a lot and I see Improvement in my arms and i already have abs, but its hard to gain weight because soccer is non-stop running and being buff isn’t all that required, basically i’m wondering some diet and fitness tips to gain a lot of muscle in my arms, shoulders, and back areas as quick as possible so this spring and summer I can have a really good body! haha *My lower back area is weak and very skinny and I’d love to add a lot of muscle/bulk to that area if possible?

Matt c,

have you ever considered swimming? I did it for 3 months, 3 days a week, and it most definitely increased my muscles in arms, shoulders and lower back.

Hope this helps!

I am mainly concerned with asthetics…I know it sounds shallow, but it’s true. I’m already in pretty good athletic shape, but I don’t look like it. I want to be able to cut the sleeves of my basketball shirts down all the way to the waist! LOL

If you’re not overweight, you need to concentrate on a weight training program. Although it is good to do cardio at least 3 times a week. Rotate between working separate muscle groups like upper body/arms, core and back, lower body/legs. Lift weights and/or do calisthenics (i.e. push ups, lunges, squats, crunches, etc.) If you are not used to doing weight training, start off light. Make sure you give your muscles at least a day of rest after working them. So if you do upper body today, rest it tomorrow. Hope this helps.

Basically, do sit-ups really help?
I hear a lot about how sit-ups don’t actually help much.

Well most people think that if they do a thousand sit ups or crunches they’ll get a flat stomach.
Sorry – not true.
You cannot choose where you put on weight so I don’t know why people think they can lose it from where they want either.
The best way to lose weight or firm or tone anything is cardio cardio cardio. For stomach the best machine is the stationary bike, but don’t forget the treadmill or stepper or cross trainer.
So if you do 4-5 days of 45mins cardio a week, you will lose weight or tone your stomach. You have to eat reasonably healthy but if you do this exercise you will lose weight.
When you do cardio your heart rate rises and your body will respond to crunches or situps better – so you can do 100 sit ups or crunches after a run on the treadmill and 15 mins on the stepper and get the same result from doing 1000 morning and night every day for 3 months. But with cardio combined with crunches you’ll see result in 3-4 weeks.

Also pilates or even that swiss ball is great for your stomach coz you have to concentrate and build your core muscles, which is your stomach, but that takes longer =]
Hope this helps!

i dont nescisarly care how long it takes (preferbaly no more than a year) but im tired of people saying diet pills and programs are the way i just want simple results and lose most of my stomache fat

Yeah I’m not a big fan of the traditional diet pills either. I probably had a bit more extra weight than you, but what has worked really well for me are the Acai pills I saw on http://katherinesweightloss.com/y/ a little while ago. I’ve been taking them for maybe 2 weeks and have really seen my metabolism and energy go up..

I have noticed gaining stomach fat more as I age, is that related to diet and exercise or hormone levels? If so, can I have blood tests to reveal which ones I am deficient in?

Weight has absolutely nothing to do with hormones unless your pregnant or in like your mid 50s or nearing menopause. Even then they have very little to do with your weight gain. Some hormones can promote food cravings, however, but that only usually happens for pregnant women. You should start exercising and eating healthier. Start cutting high carb and starchy foods out of your diet. Not completely, but limiting their consumption. Starches are like potatoes and High carb foods are like white bread, pops, white pasta, and white rice also don’t forget pastries, sweats, and junk foods;ex chips.

Exercise is important, but not nearly as important as diet.

Basically don’t exceed 1200 calories a day or else you’ll gain weight. If you want to lose weight just lower your calorie intake to 800-900 calories a day and then bump it up to 1200 once your happy with your size.

To achieve faster results you can tone your stomach area with exercises like crunches and sit ups. 100-200 of each at the beginning 5 x a week would greatly improve your results. Then 50 per each 5x a week after you pass a month would help you keep your results. It’s harder to earn the results and then later it;s easier to keep them. But to keep them you must stick to a exercise regime and a good diet.