Ab/mid section wkouts

mpmartin92
mpmartin92 Posts: 10
in Fitness and Exercise
I am at a total of 145 pounds lost since the past November. I did all cardio the first 100 pounds and then at 100 began cardio and weight training. I am excersise stupid and need help, obviously i have a lot of extra skin now, i have gone from a 4X to XL size, and have really been able to tighten up every area but my mid section/ab area. Is there any good advice for excersises in this are or is skin removal my only hope

Replies

  • Stage14
    Stage14 Posts: 1,046 Member
    What kind of weight training program do you follow?

    Moves in my current program that seem to help/target my midsection a lot (I'm in Stage 1 of New Rules of Lifting for Women) are
    Deadlift
    Prone Jackknife
    Weighted Swiss Ball Crunch
  • Keenertobeleaner
    Keenertobeleaner Posts: 25
    I am no expert in any way but offer my opinion based on my perception,

    If you have alot of excess skin, no amount of exercise will tighten or reduce it completely!
    I would thank that what may help aesthetically would be to enlarge your ab muscles and continue to reduce fat in your core area.

    There are lots of core/abs exercises you can find on youtube etc. I think abs have six core muscles and you would have to target each muscle group.
  • mpmartin92
    mpmartin92 Posts: 10
    Thanks for all the info, as for what exercise plan i follow it kinda of grows each week with research and watching people at the gym. I have thought about hiring a trainer for a bit to be sure i am getting the most out of my time. I usually work legs one day with cardio on the elliptical with hill climbing also on the treadmill on Monday. On Wednesday i try to do all cardio and run around the park track for 3.5 miles and then walk the track at 2.2 miles. On Friday i work the upper body on weights and do the cardio again with the elliptical and treadmill. Then on Sunday i do the running plan again with 3.5 miles and walk 2.2 miles.
  • rduhlir
    rduhlir Posts: 3,550 Member
    As far as the extra skin, and from your original post that is what it sounds like you are asking about, that depends on how much there is. If you have a lot, and I mean a lot a lot, then it might be an avenue to look at -AFTER- you have exhausted all others. And I mean serisouly after. After you have hit your goal weight, after you have been weight/strength training, etc... I am not sure how old you are, but it is true that with age our skin becomes less elastic. But I would exhaust all other possible ways of tightening up the skin before considering a knife.

    Should you decide to go the Plastic Surgery route, then make sure you research, research, research.
  • _xXJennXx_
    _xXJennXx_ Posts: 3,290 Member
    Planks are awesome for the core!
  • minuz5
    minuz5 Posts: 256 Member
    Thanks for all the info, as for what exercise plan i follow it kinda of grows each week with research and watching people at the gym. I have thought about hiring a trainer for a bit to be sure i am getting the most out of my time. I usually work legs one day with cardio on the elliptical with hill climbing also on the treadmill on Monday. On Wednesday i try to do all cardio and run around the park track for 3.5 miles and then walk the track at 2.2 miles. On Friday i work the upper body on weights and do the cardio again with the elliptical and treadmill. Then on Sunday i do the running plan again with 3.5 miles and walk 2.2 miles.

    I'd say your routine is going to the right direction. I would do more weight lifting as far as it keeps your heart rate high and burns calories. The best exercises for me so far which I consider amazing : squats with weights, deadlifts, and on top of that I add incline bench leg lifts, I do min time of rest and this makes me soaking wet... If you add additional cardio on top of these exercises then you'll be definitely losing fat ( of course if your nutrition is good).
  • ndj1979
    ndj1979 Posts: 29,136 Member
    OP - familiarize yourself with compound lifts - deadlifts, squats, over head press, bench press, rows, pull ups/chin ups, etc - new rules for lifting or starting strength are good books, and you can go on you tube and watch proper form for the exercises...

    once you have these down I would go with total body workout where you incorporate these moves into a three day total body workout where you hit arms/legs/shoulders/back/ and then mix in two to three cardio sessions a week on off days.

    Life what is heavy for you and work in the 8-12 rep range....

    have at least 1, 100% rest day a week ...

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