advice on best core exercises?

BobcatGirl110

I have lost about 48 lbs in 6 months through a better diet and exercise; mostly running. The running has really done a nice job slimming me down and now I think it's time to focus on my core/mid section. The sides, hips, abs, thigh toning....any suggestions on where I should start? I'm not dying to go to the gym but I do have access (I think as a novice I'm intimidated) and would prefer "at home" stuff...but honestly if the gym and machines is the most efficient/effective way to do it then that's what I will do....what exercises or program do you feel is a must? thanks in advance

JenMc14

"Toning" comes down to diet. You consume less than you burn and you lose fat. You cannot target an area for fat loss. You can work the muscles, make them stronger and perhaps perk some areas up a bit, but until you lose the fat, it won't really show. I'd suggest doing compound lifts at a weight that challenges you. If you don't want to hit the weights, find a progressive bodyweight program that will challenge you.

jacksonpt

What exactly are you trying to do? Slim/tone those areas? If so, you'll need to continue losing weight, which is mostly about diet. But from the sounds of things you've got the weight loss part figured out.

You'll also want to do some strength training. This can be done at home or at the gym. For those areas, I suggest focusing your efforts on squats, deadlifts, and lunges, in several variations.

FrnkLft

"Toning" comes down to diet. You consume less than you burn and you lose fat. You cannot target an area for fat loss. You can work the muscles, make them stronger and perhaps perk some areas up a bit, but until you lose the fat, it won't really show. I'd suggest doing compound lifts at a weight that challenges you. If you don't want to hit the weights, find a progressive bodyweight program that will challenge you.

This. Tonning is a myth, and so is spot reduction. Where your body looses fat is genetically determined, not the result of any particular exercise.

So a better way to approach this whole thing is to determine what bodyfat % you want to be at (on the right woman, even 30% looks nice). Learn about bodyfat %, set your goal weight accordingly, and loose the extra fat. To give yourself more shape, you need to grow the muscles in those areas by lifting heavy weight. Stay away from doing veryhigh rep/very low weight exercise like 90% of women do, unless it's medically necessary to avoid injury.

You should pick up New Rules of Lifting for Women. Good book to get you started, and so you don't waste your time in the gym.

BobcatGirl110

ok...I'm sorry...perhaps I used incorrect terminology in the word toning. I am doing well with my diet and running so perhaps that will lead to toning (or whatever term I should use) over time like you said. Thanks. I think perhaps I do not understand what lifting, lunges, and such really does and if diet and running will get me shaped up over time then I'll keep doing what's working so far and have patience. Thanks.

jacksonpt

Running and dieting will get you to a smaller version of yourself.

Lifting will retain muscle, build strength (strength, not muscle/size), and help change your shape.

BobcatGirl110

Running and dieting will get you to a smaller version of yourself.

Lifting will retain muscle, build strength (strength, not muscle/size), and help change your shape.

I think that is what is difficult for newbies (or just me) to maybe understand I think I should start doing it now to add to/enhance/or whatever my cardio work but not sure what I should start with so I obviously have some learning to do...thanks

Shelby1582

I don't think the gym has the most effective machines, I mean why do the stupid leg abductor machine, then the abs machine, then some leg machines etc when you could do some pushups or burpees that target all of those areas?
Use weights and do total body cardio instead of just running. Ex- weighted burpees, lunges with weights and a bicep curl, wood chops, etc. Maybe try some of the workouts on Daily Burn or Jillian Michaels. Weights make a huge difference in toning your whole body.

JenMc14

Start with something basic. If you don't want to join a gym, get a bar, rack and bench and do ( or some adjustable dumbbells and do variations of) deadlifts, squats, bench, bent over rows and over head press. you could also get resistance bands. There's ton of instructional videos out there, bodybuilding.com has some good ones for form. Otherwise, check out something like Nerdfitness or You Are Your Own Gym for bodyweight exercises.

Cherimoose

The program mentioned earlier - New Rules of Lifting for Women - is a good one.
Or work with a good personal trainer and get a customized routine.

As far as feeling comfortable in the gym, think of it like a trip to the grocery store - you march in with a plan, and basically ignore other people. Most people in most gyms aren't highly knowledgable about exercise anyway, even the ones who look like they do. Just put headphones on and go. :-)

jacksonpt

Running and dieting will get you to a smaller version of yourself.

Lifting will retain muscle, build strength (strength, not muscle/size), and help change your shape.

I think that is what is difficult for newbies (or just me) to maybe understand I think I should start doing it now to add to/enhance/or whatever my cardio work but not sure what I should start with so I obviously have some learning to do...thanks

Agreed. Most people are better served in a variety of ways starting sooner rather than waiting.

What you do is largely up to you. Anything is better than nothing, so just start lifting. Just remember, the goal is to sufficiently stress your muscles - this means enough weight to challenge muscles well beyond what they are used to (carrying a purse, picking up kids, walking up stairs, etc).

You can get into free weights and compound lifts if you want, and there are additional benefits to them. But most people, especially beginners, can get a perfectly good workout at home just doing things like pushups and squats. When my kids were smaller I used to have my son sit on my back to add weight to my pushups, and I'd put on a backpack full of books to add weight to my squats.