Rip The Core…

What exercises do I need to do to lose my belly fat?
Ok I am a very fit person 5′8 and weight 138lbs. My stomach is completely flat but still I can’t see the six pack. Its covered by a little layer of fat that I need to lose. I do tons of abs exercises, but I still can’t see the six pack, I need to lose that little fat that is covering it. So what are good exercises for this?

You need to get bigger abdominals, so try adding some more weight to the exercises. Also check your diet and cardio to see what you need to do to get that little fat off.

No,you will reach your near maximum height in you teens and then slow down until you finally stop growing. The onlt stunting that may occur is that you won’t build up as much body fat,just try to keep the muscle to body fat ratio in check. Nothing wrong with being fit and trim,but I’d try not to look like those body builders.

For the most part I have a flat stomach but it would be nice to be a little more ‘abby’. Any suggestions?

There is no exercise that will give you abs. There is no such thing as spot training..

Its all about bodyfat% So in three weeks if you can drop your body fat% low enough your abs can and will show.

There is no amount of ab workouts or excersises you can do that will allow your abdominals to show. Just work on your diet and do some abs so you dont feel guilty. Then you can make your abs look even better!

Hope that helps!!

i need good exercises for my pecs and abs that i can do at home

One of the best exercises for pecs is push-ups. If you can do them easily from the toes, then you can make them even harder by elevating your feet on a bench or stability ball. If that’s too easy, you can do them on the floor and get someone to add resistance by pushing on your back. You can also add instablilty by placing one or both hands on an unstable surface such as an inflated disc.

These types of push-ups also do work your abs. Especially these…stagger your hand positions. One hand at shoulder level, and the other above your head (still on the floor). Do a few, then switch hand positions and do the same number again.

If push-ups from the toes are too difficult, you can do them from the knees.

Some good ab work to do at home are V-sits with torso twists. To add resistance, do them while holding a weight or weighted ball.

You can do a great push-up core combo as follows…Do a full push-up. Rotate your body into a side bridge position* and hold for a few seconds. Rotate back into push-up position and do another full push-up. Rotate your body into a side bridge position on the other side and hold. Repeat doing push-up, side bridge, push-up side bridge until you can’t do any more.

*A right side bridge is when your right hand is on the floor, your right arm is straight, your hips are stacked, your legs are straight, your right foot is on the floor and your left foot rests on top of your right foot. Your left arm is straight up in the air. Your body looks like the letter "t".

Good luck!

I can’t do press ups on the floor. I can do a variation of them were you push against the wall but I don’t think they are doing much. I do 3 reps of 15 twice a day

Kneeling Butt Lift – On all fours, balancing on your hands and knees, place your hands under your shoulders. Your knees should be under your hips. Flex your foot and bend your knee at a 90-degree angle. In this position, lift your leg high into the air until your thigh is parallel to the floor.

Butt Lift (Bridge) – Lie down, on your back, on a floor mat. Place your hands on either side of the body. Bend your knees and then lift your hips from the floor. Make sure to keep your back straight and your glutes tight. Hold the "squeeze" position for a few seconds and release. Do as many reps as possible.

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I’d like to tone up for spring. I’m not overweight, but over the winter I havn’t been exercising much and I’d like to get back into shape.

I’m mainly targeting my upper arms, upper legs, and abs. I also don’t have any fancy equipment or a gym membership, so I’d to know some exercises I can do at home. Any info will be helpful.

Thanks

push ups…..sit up….. and lunges..

I have been training in fitness centre from the last 2 months, and although there is already a change in my abs, I wanted to know how long it would take to get a kind of shape (not like a professionnal bodybuilder though).

Also now I have a job, and I cannot exercise daily. I wanted to know whether 3 times a week is acceptable for keeping the shape I have acquired.

Also if you know any abs-exercises, I would be very happy if you could tell me.

Thank you very much.

it should take about 1 more month to see a shape if you work HARD. if you workout for the same then you just keep your abs the way they are now.
3 times a week is excellant!! keep it up

I cant do crunches because of my back (I had surgery and its physically impossible for me to curl in that way)
Anyone know of any other exercises?

Getting a nice set of abs is such a misunderstood process. It’s actually a lot easier than most people think which is why most people are in a never ending quest to get that perfect six pack – it’s because they’re doing all the wrong things.

When you eat more calories than you burn, your body takes those extra calories and stores them as fat somewhere on your body. For some people, the #1 fat storage area is around the thighs and for others it might be around the stomach – it differs from person to person. Sometimes the fat is perfectly distributed around the body so it’s not as big of a concern.

If an excessive amount of fat is stored around your stomach, the reason that you’re not seeing your abs is because your body fat percentage is too high. What you need to do is create a calorie deficit (take in less calories than you burn) so that your body is forced to use its fat stores for energy. After a few weeks of doing this, you’ll notice that your abs will start to show.

You first step is to figure out how many calories you burn each day. Use this calculator http://calorieneedscalculator.com for an estimate. Now you need to increase the amount of calories you burn by exercising more and decreasing the amount of calories you eat. Cut out junk food such as fast food, candy and sugar. Eat foods that are high in fiber: bread and pasta made from 100% whole wheat, brown rice, oats, fruits and vegetables.

You shouldn’t ignore targeting your abs with sit ups, leg raises and twists but doing hundreds of sit ups won’t do anything about the layer of fat that is covering them. Cardio and calorie restriction should be your main focus. If you need more details on getting a six pack, visit The Guide to Getting Nice Abs – http://www.straightabs.com

will this do anything for my abs?

don’t train them when they’re sore, you’ll overtrain them and you won’t gain anything, you should only be training them 2 (maybe 3) times a week, if you’re still sore I’d just skip in tbh

also, train different abs on different days, like I do obliques one day, lower 2 days later, upper on the last, and inner every training session so I don’t overtrain

I am a 21 year old college student. I barely have time to go to the gym and often I eat fatty foods because I don’t have time to cook. What sort of exercises can I do at home when the gym is closed that will tone my abs, thighs, and buns? And what sort of foods can I avoid/eat more of to aid weight loss?

I understand your situation. I lived at college dorms too. The food was really bad. I went home often or I would simply eat out. Well, I can tell you that eating too much fried foods is not good. Fruits and grains I recommend. You have to be wary about what you are eating. Read the labels or signs about the food that is being served to you. If you can’t make it to the gym, don’t worry. It is hard to jiggle exercising with your studies. I think you should drink at least eight glasses of water and try to eat a salad and two servings of fruit per day. I have been told that an apple is a good source of fiber. Try to eat more fruits and veggies than meat. Meats are good for protein but too much can be fattening especially when it’s fried. I recommend to eat meats in moderation. As for the exercising, take a walk instead of driving or taking a bus or subway everywhere you go (if you have to time!!).

Take care and be strong!! Good luck in you studies!! College was fun for me and I know it can be fun for you if you make it fun. Meet new people and socialize. Books are not everything, life experiences are the best teachers.

Much luv,
Jenn

I know you can’t spot train, but I work out everyday and the only abs machine my gym has is the equivalent of a crunch. I want to work out my abs more, but what is there besides a crunch. Especially for my obliques, which the crunch machine at the gym can’t get.

an excellent exercise, you can do it in front of your TV: sit on a stool, and put your toes under something (piece of heavy furniture, for example). In your hands hold a little dumbbell. Please, make sure that it is not very heavy, start with one kilo, for example, or you will damage your back and spine! Slowly move the upper part of your body back, until it’s parallel with the ground. Stop for a second and move it back to the sitting position. Repeat ten times. Every week add to the number of repetitions. You will see the results in a week, guaranteed! You will see or feel under the fat – if you have any – six pack and muscles. Dumbbells do wonders. Much better than these crunches – I came up to three hundreds and there was no results AT ALL. With the dumbbells you will see it in a week.

Well, my stomach is getting a little flabby so I’m starting to do exercises every night. (Sit ups and parallel stretches.) What are some exercises I can do? I want to get solid abs. This one’s optional. How long will this take approximately? Currently, I can grab my stomach with my fingers.

jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.

I’m a bit skinny and want to get nice abs. I want my muscles to show more, so what are the best exercises?

Please, only exercises that I can do in my home and nothing that involves lifting weights.

Hi there, Its more easy & fast for a skinny person to put on nice abs & muscles, I am not an expert on it but I have read on this site which tells how you can get six pack abs doing some pretty cool exercises in the house without lifting any weights whether you are skinny or fat. Maybe it will help you too. Read it here http://tinyurl.com/yhkcrzp

I’m a girl, 5′3" and around 110 pounds.
I’d like to get a little thinner and get abs.

Suggestions on work outs are needed.
Running is not an option due to medical reasons.

try to do sit ups and chair spins and try to ride bikes to get the abs but remember to eat right too
well good luck
game freak

A friend that I work out with recently told me that I should be flexing my abs while doing any abs exercise. Is this true? He said that otherwise, yours abs will not be flat, and you will get a "lump" around the top half of your belly.

yes you should, i have been working out for a while and i have read a lot of "muscle & fitness" magz and i remember reading it one time that you have to flex when your working on that part, and i have been following a lot of the advice in the magazine and it has been working for me pretty good.
also remember get a lot of protein and eat right, such as egg whites with cooking spray or breakfast and other stuff.

I mostly do crunches but i dont like to do them because they hurt my back and they are unconfortable.

You could try switching it up with some leg lifts. If you place your hands under your hips, it supports your back for an easier workout.

I have a big open area where I can work out, but I don’t have any equipment really, except for a few 5lb dumbbells.

Ball Crunch
Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.

Crunch & Reach
Begin with body straight over the ball, light weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.

Modified Plank
Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.

Knee Tucks
Start in plank position on the ball, with the ball under the shins/ankles. Roll the ball towards you with your feet, tightening the abs into a crunch.

Woodchops
Attach one end of a resistance band to something sturdy and wrap the band around your hand a few times for the right tension. Grasp the band in both hands and begin in a lunge position, reaching down with the arms Keeping the arms straight the entire time, rotate and lift the body towards the other side while sweeping the arms on a diagonal. Return to start and repeat before moving onto the other side.

Hip Extension on the Ball
Lie on the floor with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower

Ball Taps
Sit on the ball with strong abs and straight spine, hands behind the head. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you. Lower and repeat with the other foot, alternating sides. Use your abs to keep your balance.

How to Work Your Abs

* You can effectively work your abs with 3 non-consecutive workouts a week
* Do 1-3 sets of 12-16 reps of each exercise. If that’s too easy, make sure you’re doing each exercise correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.

hope it helps!

I am 5′0” and weigh 106.5lbs. I am trying to lose wieght and wold also like to tone my legs and stomach. Thanks!

Try 8 minute abs
do it everyday
http://youtube.com/watch?v=sWjTnBmCHTY

The best (and almost impossible routine, as it is a lot of work) I have found to-date can be found here: http://www.shapefit.com/6-pack-abs-workout.html

I do about 200 crunches already, but what are some other good exercises? Especially for the lower abs? I hear different kinds of leg lifts work well, but I’m not sure how to do them.

Try some polates-talk about tone ya up fast!!Be careful though-the first real good workout I didn"t think I would be sore but OMG!!! They truly work-just hang in there.