I know you can't spot reduce BUT ...
timpani9
Posts: 20
So I am 5'6", 125 lbs now... from 175 lbs.
I still have a bit of a belly pooch.
I eat clean (quinoa, veggies, tofu, some fruit, whole grains) and i exercise (a LOT). I have added some weights to my workout routine lately. I should admit i haven't done much core work
I know that I could maybe lose 5-10 lbs but honestly, I don't think that will give me a flat stomach and I don't plan to lose more weight then that...
What do you guys think? What are the best core exercises?
I still have a bit of a belly pooch.
I eat clean (quinoa, veggies, tofu, some fruit, whole grains) and i exercise (a LOT). I have added some weights to my workout routine lately. I should admit i haven't done much core work
I know that I could maybe lose 5-10 lbs but honestly, I don't think that will give me a flat stomach and I don't plan to lose more weight then that...
What do you guys think? What are the best core exercises?
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Replies
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planks are a good core exercise to start with...build up slowly and consistently with your plank time0
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Do compound lifting movements, and you'll find your core will be engaged.0
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Core work WON'T give you a flat stomach. That will come down to reduced body fat % in your ab area. Genetics and body fat % dictate how much fat is around your waistline. At your height and weight though, 5-10lbs should make a significant difference.
A.C.E. Certified Personal and Group Fitness Trainer
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Core work WON'T give you a flat stomach. That will come down to reduced body fat % in your ab area. Genetics and body fat % dictate how much fat is around your waistline. At your height and weight though, 5-10lbs should make a significant difference.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
true, BUT....a tighter core, assuming your extra fat is now covering a "loose" core, which planks can help with, can give a tighter look and feel when you are only 5-10 pounds away from goal0 -
Core work WON'T give you a flat stomach. That will come down to reduced body fat % in your ab area. Genetics and body fat % dictate how much fat is around your waistline. At your height and weight though, 5-10lbs should make a significant difference.
Blah blah blah
^^ This ^^. To get an idea of what ab exercises will do, suck in your gut and look down. That will show you the maximum possible effect that ab exercises will give you. If that's not flat enough, you either have excess fat or skin - neither of which are targeted by exercise. For the fat - a calorie deficit, and also follow a good, structured strength training program (NROL, Stronglifts, etc), not just "some weights".
Any loose skin may tighten up by itself within 2 years.0 -
Cherimoose wrote: »Core work WON'T give you a flat stomach. That will come down to reduced body fat % in your ab area. Genetics and body fat % dictate how much fat is around your waistline. At your height and weight though, 5-10lbs should make a significant difference.
Blah blah blah
^^ This ^^. To get an idea of what ab exercises will do, suck in your gut and look down. That will show you the maximum possible effect that ab exercises will give you. If that's not flat enough, you either have excess fat or skin - neither of which are targeted by exercise. For the fat - a calorie deficit, and also follow a good, structured strength training program (NROL, Stronglifts, etc), not just "some weights".
in an ideal situation, everyone would have access and resources to immediately start a structured weight lifting program like so many are quick to suggest. The reality is that many folks starting out may not belong to a gym or have the resources to join one. There are many basic exercises that can be done without thinking that a heavy lifting routine is the only answer. Burpees, planks, push ups (even from the knees if necessary) squats with water jugs as weights, anything at all can show quick improvements for the person starting from scratch.0 -
Thanks everyone! I am starting small ... I don't really have the $ to pay for a personal trainer right now so anything I can do at home using my own body weight and dumbbells (8lbs) is what I am aiming for!
Thanks for all your help!0 -
Anyone have a good video to show the proper form for planks? Please share.
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Anyone have a good video to show the proper form for planks? Please share.
Good article on increasing resistance on planks.
http://nicktumminello.com/2014/01/the-321-abdominal-plank-and-other-cool-stuff/
None of these will flatten your abs though.
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Losing 10 pounds will get you closer to a flat stomach.I know that I could maybe lose 5-10 lbs but honestly, I don't think that will give me a flat stomach
Doing 10 minutes of planks will not get you any closer to a flat stomach, but it will help strengthen your core.
Knock yourself out with core exercises if your goal is to strengthen your core. If you want to reduce the belly fat you need to tighten your diet and do resistance training to maintain your lean mass.
Eating "clean" is fine and well if that's your thing. Just make sure you're eating fewer "clean" calories than you're burning.
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So I am 5'6", 125 lbs now... from 175 lbs.
I still have a bit of a belly pooch.
I eat clean (quinoa, veggies, tofu, some fruit, whole grains) and i exercise (a LOT). I have added some weights to my workout routine lately. I should admit i haven't done much core work
I know that I could maybe lose 5-10 lbs but honestly, I don't think that will give me a flat stomach and I don't plan to lose more weight then that...
What do you guys think? What are the best core exercises?
Heavy high or low bar back squats.0 -
They should resolve that then, my cheap gym membership is $30 or $35 a month.Dave198lbs wrote: »in an ideal situation, everyone would have access and resources to immediately start a structured weight lifting program like so many are quick to suggest. The reality is that many folks starting out may not belong to a gym or have the resources to join one.
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An 8-pound dumbbell isn't going to get you very far unless you're very clever about your programming and progressions. You're best off trying a bodyweight strength program. Some books that are proven winners:
You Are Your Own Gym
Body By You
Convict Conditioning
YAYOG and Body By You are written by the same people. There is a YAYOG phone app to help track your workouts that I've heard is really good, too.-1 -
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Side pic will tell more, this could be not only your bf% you mentioned but your posture.0
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I don't know. That's kind of surprising for 125. I think you should strength train on a deficit for awhile.0
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mustgetmuscles1 wrote: »Anyone have a good video to show the proper form for planks? Please share.
Good article on increasing resistance on planks.
http://nicktumminello.com/2014/01/the-321-abdominal-plank-and-other-cool-stuff/
None of these will flatten your abs though.
Thank you! Bookmarked!
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Based on the lack of definition and no vascularity on the back of your hands and near your wrists, I'm guessing you're still about 25% body fat which would account for lack of abs even showing.Here is a pic to show you guys my pooch that won't budge!
Just reduce little by little. Shoot for a deficit of about 250 calories from your TDEE and have patience.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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