waist help?

hamilton4beaumont

Does anyone suggestions on how to slim your waistline? I see all the cool stuff at the gym with the balls and the machines, but I always walk away intimidated, followed by coming home to do crunches and a pilates video.
I'd like to target the sides of my midsection.
Everyone on here seems to know so much and I love learning... so thanks for sharing!

hamilton4beaumont

Does anyone suggestions on how to slim your waistline? I see all the cool stuff at the gym with the balls and the machines, but I always walk away intimidated, followed by coming home to do crunches and a pilates video.
I'd like to target the sides of my midsection.
Everyone on here seems to know so much and I love learning... so thanks for sharing!

banks1850

slim the waistline huh? Well, if it's fat that needs to diminish, then unfortunatly there is no way to target fat loss, sorry hamilton. Basically fat comes off in the same order it was put on (this is an over simplification, but generally, it's how it goes). so regular cardio will reduce the fat, but if it is old fat that has been there for a while, it may take a while to lose.

If you're looking to tone your stomach, then that's different. You CAN target muscle groups. And the waist is all core. Core is great to work anyway, because it's your stability and strength center, a strong core reduces all kinds of stress related injuries as well as giving you better balance and making your upper body stronger (I.E. much fewer back problems).

Core consists of your abs (all 3 ab muscle groups), you obliques (under your arms down to the bottom of your rib cage), and your gluts (butt muscles). There are lots of core workouts around but mainly it's crunch type exercises (careful with crunches, incorrect form can hurt your back), isometrics like Planks, stability ball...etc. and resistance type exercises like pully machines. If you need a specific plan, myself or (I'm sure) many others (there are better weight and resistance people on here then me) would be happy to help.

Just know though, just because there is still fat on the stomach, doesn't mean you shouldn't work your core, core is a pretty fast responding muscle group and those muscles are relatively large which means lots of calorie burn when you build them (equivalent volume of muscle burns 3 times the calories as fat when you are at rest, effectively raising the metabolism).

AJCM

Thanks for the info Banks...

Question for Banks, if I may...

When you say crunches can hurt your back, what kind of form might cause this? Pulling on the neck? I do crunches without any trouble to date, however a trainer at my gym says that old fashioned crunches on the floor are now considered contraindicated.

Thoughts?

sindyb9

Thanks for the info Banks...

Question for Banks, if I may...

When you say crunches can hurt your back, what kind of form might cause this? Pulling on the neck? I do crunches without any trouble to date, however a trainer at my gym says that old fashioned crunches on the floor are now considered contraindicated.

Thoughts?

Same question, floor exercises hurt lower back :bigsmile:

yoginimary

To reply to the crunch question, as banks is off playing guitar hero or WoW, I would do them on a ball if it is hurting your lower back.

I haven't heard about crunches on the floor being bad. I have a much harder time with them though, than the ball or other ab type exercises.

For the first question - I was noticing the before/after pictures from the biggest loser. Almost all of them still had larger than normal calves. So no matter what you do, your body is going to decide where it takes the weight off. My forearms look great right now, calves are the same size - go figure. That said, some strength work will make your giggly bits look better.

chiefiron

Most people do crunches incorrectly IE bending your back. what you need to try to do is slightly lift your uppper body while keeping it stright. Kind of lift your self pushing your chest stright up and try not to curl.

I like to do my crunches on a Yoga ball. maybe its because you have to keep your self more stable but wow a few of those (a couple sets of 20 or so) and im through. Add in a couple sets of leg raises and your abs will be screaming for mercy.

Tim

sindyb9

Thank you I will try the ball. :flowerforyou:

banks1850

I was NOT playing WoW! I havn't played that in months (I leveled my Druid to 70 and got bored) LOL!
I play eve-online now.

No seriously though, mary and chief are right, incorrect neck placement and curvature of the spine while doing crunches can hurt your back. If possible, use an ab machine (at a gym), if not, do your crunches with your lower back supported by a fitness ball. There are lots of ab work you can do that won't hurt your back. One thing to keep in mind is try not to put your hands behind your head, as it will tend to pull your neck forward, rather keep them beside your temples and concentrate on contracting your abs inward as you pull and your back in a straight line, you only need to rise about 25 to 30 degrees off the floor to have crunches work.

AJCM

Thanks again!
:flowerforyou:

AlbertSchwartz

I was NOT playing WoW! I havn't played that in months (I leveled my Druid to 70 and got bored) LOL!
I play eve-online now.

lol, i was going to say you were on eve.

Look up Albert Schwartz of DBD Corp banks

omg i'm such a looser lol

sindyb9

I was NOT playing WoW! I havn't played that in months (I leveled my Druid to 70 and got bored) LOL!
I play eve-online now.

No seriously though, mary and chief are right, incorrect neck placement and curvature of the spine while doing crunches can hurt your back. If possible, use an ab machine (at a gym), if not, do your crunches with your lower back supported by a fitness ball. There are lots of ab work you can do that won't hurt your back. One thing to keep in mind is try not to put your hands behind your head, as it will tend to pull your neck forward, rather keep them beside your temples and concentrate on contracting your abs inward as you pull and your back in a straight line, you only need to rise about 25 to 30 degrees off the floor to have crunches work.

Thank you that is very helpful. Thinking about it maybe I am pulling my neck. Will keep at it. :flowerforyou:

banks1850

I was NOT playing WoW! I havn't played that in months (I leveled my Druid to 70 and got bored) LOL!
I play eve-online now.

lol, i was going to say you were on eve.

Look up Albert Schwartz of DBD Corp banks

omg i'm such a looser lol

lol, I'll do that. I'm not all that good yet though.

greekgyrl02

You should be doing rotation exercises, leg lift exercises, planks etc. I train ppl and very rarely do crunches for abs theres a million better ways to target them. Try doing some of your free weight workouts with one leg

FatDancer

Bellydance!

All of the hip lifts and drops are combined with a side of the waist contraction and release...plus all of the shimmies...bellydance is the most natural form of exercise for a woman's body and it is just so much fun...it is a total body workout combined with cardio...the health benefits are many!

sindyb9

Bellydance!

All of the hip lifts and drops are combined with a side of the waist contraction and release...plus all of the shimmies...bellydance is the most natural form of exercise for a woman's body and it is just so much fun...it is a total body workout combined with cardio...the health benefits are many!

I am trying that, I got a 10 min bellydance work out for abs and you are right it is fun at least my 17 year old thinks as he is laughing at me. But as long as I hide from him its a good tummy workout. Thank you :flowerforyou:

FatDancer

Bellydance!

All of the hip lifts and drops are combined with a side of the waist contraction and release...plus all of the shimmies...bellydance is the most natural form of exercise for a woman's body and it is just so much fun...it is a total body workout combined with cardio...the health benefits are many!

I am trying that, I got a 10 min bellydance work out for abs and you are right it is fun at least my 17 year old thinks as he is laughing at me. But as long as I hide from him its a good tummy workout. Thank you :flowerforyou:

That is wonderful!

You can take the moves you learn in your workout and drill/practice them to your own music for at least half an hour and you'll have your cardio and toning combined!

There are all kinds of bellydance intructional and workout DVDs available at several websites that will give you a longer more varied workout when you're ready!

Shimmy On!