Flabby To Fab.. Exercises I have used to tone after losing 1
AwesomeSauce4
Posts: 1,062 Member
Hi My Name is Rachel And I have loss 148lbs since November 2010...
I have noticed along my Journey that we tend to get loose skin.. well here are a few workouts I have been doing during my weightloss journey to help tone a flip back the fat...
I am writing this post because it has been a struggle for me on the daily for losing all my weight then being left with ugly flabby skin and Surgery is just way to exspensive, so I figured there are probably alot of you out there like me that could just use these exercises and let them help you as they have me...
Here are a few toninig exercises I have been doing to tone up flab over the last 5mths
Are you looking to tone up those flabby arms a little. You know, that specific part on the back of your arm that jiggles and wiggles when you waive! Well, here is a triceps workouts below that I finf to help tighten, tone and sculpt mine so you can really show them off.. this workout is really for anyone So Let's Have fun!
Tricep Kickbacks...(( 2 Sets of 12))
1.Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back.
2.Begin the movement by bending the arms and pulling the elbows up to torso level.
3.Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
4.Bend the arms back to starting position and repeat for 10-16 reps.
Skull Crushers...((2 sets of 15))
1.Lie on the floor or a bench and hold a light-medium barbell with the hands close together, about shoulder-width apart.
2.Extend the arms straight up over the chest, palms face out and thumbs wrapped around so that they're next to the fingers.
3.Bend the elbows and lower the the weight down to a few inches above the forehead or until the elbows at about 90-degree angles.
4.Squeeze the triceps to straight the arms without locking the joints.
Triangle Pushups....((2 sets of 15))
1.Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers touching, making a triangle shape.
2.Straighten the legs into a plank position (harder) or keep the knees on the floor for an easier version.
3.Make sure the back is flat and the abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. If you can't go that low, go as low as you can and work to build enough strength to lower all the way down over time.
4.At the bottom of the movement, your elbows will naturally flare out to the side.
One Arm Triceps Pushups...
1.Lie on your right side with the knees bent and the hips stacked.
2.Wrap the bottom arm around the waist and place the left hand on the floor in front of you.
3.The fingers should point towards the right.
4.Contract the triceps to push the body up and off the floor, straightening the left arm as much as you can without locking the elbow.
5. Lower a few inches and continue pushing up and down for 8-12 reps before switching sides.
Tricep Extensions....((3 sets of 13))
1.Sit on a bench or ball (more challenging) and hold a medium weight at one end with both hands overlapping one another.
2.Take the weight straight up overhead with the arms next to the ears.
3.Lower the weight behind the head until elbows are at about 90 degree angles.
4.Squeeze the triceps to straighten the arms without locking the joints.
Here os Working on inner thighs,legs & stomach....
20x's
1.Sumo squat + (optional) jump:
Wide open legs, toes pointing out. Squat and push hips back, imagine you are sitting on a chair. Don’t squat pushing knees forward, knees must stay behind toes. Keep back straight, shoulders back, don’t arch your back.
You can bring your arms in front of the body and to add challenge to this exercises – tighten arms too (this is isometric tension for your arms and increases the effectiveness of this exercise).
Now if you really want to maximize the effect on your inner thigh instead of going up, jump. Jumping boosts heart rate and breathing up, more oxygen will come in your lungs and you will burn more fat. Oxygen takes part in the process of converting fat into energy and this is the reason so many people run to lose weight. But you can burn inner thigh fat more effectively by doing strength exercises for the inner thigh and jumping.
15x's
2. Legs open + (optional) crunch
Lie on your back; bring legs up, feet pointing to the ceiling, arms extended behind laying on the ground. Wide open legs, you must feel stretch in your inner thigh muscles or you do nothing. While opening legs lift your body (crunch) and bring arms between your legs. Gather legs, bring body and arms back. Beginner can do this exercise without crunch and put hands under buttocks for support.
"""This exercise targets your inner thighs and stomach muscles. Complex exercises, involving more than one muscle group, burn more energy so you pull more from your stored fat. Complex exercises are important for burning belly fat and cellulite."""
15x's (each leg)
3. Wide side kicks is excellent standing inner thigh exercise
Stand with your feet together. Tighten your core, bring shoulders back. Now kick but not forward, but side. Try to reach as side as possible and bring your knee up. You can hold hands on waist for support or keep them side lifted for the whole exercise.
25x's
4. Reptile + (optional) push up
This is total body exercise, very hard to but brings so many benefits because your total body is involved. Take position for push up. Now bring knee against the same shoulder, you can turn your head to point against the knee. Then bring foot back and do the same with other knee. If you can’t hold push up position, you can do this staying on hands and knees too.
Advanced: start with push up and then bring knees against shoulder. Alternate push ups and knees. This is really hard to do exercise but so rewarding..
Toning The Belly!!!! Flab to abs....
Most people believe that belly exercises are the ones which concentrate mainly on the abdominal region and hence produce faster results than any other type of exercises. This is a myth. You can't lose belly fat with abdominal exercises alone. They are used to build and strengthen abdominal muscles and not to lose your belly fat so remember you have to add Cardio "peeps"
*Abdominal Crunches... 3 sets of 10
Begin by lying down flat on the floor. Now bend the knees with feet on the floor. Hold the hands just by the side of the ears. Do not interlock them. Take a deep breath before starting off. Now crunch up lifting the head and chest a bit against the gravity and try to touch the knees with the forehead. On achieving this, move down slowly, exhaling the air. Downward movement must be slower than the crunch up movement. Rolling off the upper torso as said is fine to start with to reduce the belly fat.
To have much more effectiveness, push the chest and head towards the ceiling while simultaneously pushing the lower back flat onto the floor. Our anatomy will lead to a crunching pattern conspicuously. Trying to crunch up towards the ceiling causes much more stress on the abdomen part. On reaching the maximum top position, hold still for a moment and then come back down.
*Stomach Twist... 3 sets of 12
stand on a flat surface with legs kept closer near to attention position of cops. Hands should be stretched in front where the eyes should see the nails of the hand. This is the position one has to take before starting up the exercise. Now, with eyes still fixed at nails, the hands should be moved towards left side of the body to maximum possible extent. The position of legs should be stern and should not incline in any direction while the upper part of the body reaches maximum angle of twist. After reaching the last point, hold there for about a second and slowly come back to the original position. The same procedure should be followed while going to the right of the body as well. Twelve times on each side of the body..
*Belly resting... hold for 1 minute and repeat 8 times
lie on belly on flat ground and take in as much air as possible. Now, slowly the arms and legs should be lifted off the ground and it should be stretched. The arms should be stretched very much forward with mediocre height and so as legs. This position should be held for at least one minute.
*Hip Raises....3 sets of 10 times..
lie down straight in the exercise mat and place your hands on either side of the body with palms facing down. When you are in the position just take a deep breath and make yourself ready for the workout. Gently lift your legs such that both the legs are perpendicular to the floor and the foot is facing the ceiling. Now thrust your hips up and raise those hips completely off the exercise mat to about 1 or 2 inches. Hold the position for 2 seconds and then lower your hips. Hold the position for few seconds and then raise the hips again to your previous position.
*Trunk rotation...3 sets of 12
lie down on a flat floor with knees as 90 degrees. Feet should be parallel to the floor and should rest on the floor. The hands should kept on the either side and should face east and west direction. Now keep one hand parallel to the body and the other hand in the same position. Twist your trunk region towards the left while the right hand is facing in right hand direction.
Lil secret!!!...(Just so you know us chunky monkey's can have loose skin but here is my secret I have learned and it works)
Ok.. loose skin:::: well I was very scared about that and yes I still have some, but I have also had 3 babies so it's not all going to go away.. the secret is to not let it be to bad is to buy yourself a spanks a size smaller than you are to help suck in your loose skin while exercising.. "it works" it's like tightening your muscles for you instead of sitting there trying to suck your gut in the whole time during your workout... you will notice a big difference within the first 2 weeks
Okay lets Get Busy... Flab to Fab Baby... Bringing our Sexy Back!!!!
~Rachel.. If we are not friends.. Feel free to Add me!! Promise to give you a kick in the booty when needed.. *muah*
I have noticed along my Journey that we tend to get loose skin.. well here are a few workouts I have been doing during my weightloss journey to help tone a flip back the fat...
I am writing this post because it has been a struggle for me on the daily for losing all my weight then being left with ugly flabby skin and Surgery is just way to exspensive, so I figured there are probably alot of you out there like me that could just use these exercises and let them help you as they have me...
Here are a few toninig exercises I have been doing to tone up flab over the last 5mths
Are you looking to tone up those flabby arms a little. You know, that specific part on the back of your arm that jiggles and wiggles when you waive! Well, here is a triceps workouts below that I finf to help tighten, tone and sculpt mine so you can really show them off.. this workout is really for anyone So Let's Have fun!
Tricep Kickbacks...(( 2 Sets of 12))
1.Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back.
2.Begin the movement by bending the arms and pulling the elbows up to torso level.
3.Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
4.Bend the arms back to starting position and repeat for 10-16 reps.
Skull Crushers...((2 sets of 15))
1.Lie on the floor or a bench and hold a light-medium barbell with the hands close together, about shoulder-width apart.
2.Extend the arms straight up over the chest, palms face out and thumbs wrapped around so that they're next to the fingers.
3.Bend the elbows and lower the the weight down to a few inches above the forehead or until the elbows at about 90-degree angles.
4.Squeeze the triceps to straight the arms without locking the joints.
Triangle Pushups....((2 sets of 15))
1.Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers touching, making a triangle shape.
2.Straighten the legs into a plank position (harder) or keep the knees on the floor for an easier version.
3.Make sure the back is flat and the abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. If you can't go that low, go as low as you can and work to build enough strength to lower all the way down over time.
4.At the bottom of the movement, your elbows will naturally flare out to the side.
One Arm Triceps Pushups...
1.Lie on your right side with the knees bent and the hips stacked.
2.Wrap the bottom arm around the waist and place the left hand on the floor in front of you.
3.The fingers should point towards the right.
4.Contract the triceps to push the body up and off the floor, straightening the left arm as much as you can without locking the elbow.
5. Lower a few inches and continue pushing up and down for 8-12 reps before switching sides.
Tricep Extensions....((3 sets of 13))
1.Sit on a bench or ball (more challenging) and hold a medium weight at one end with both hands overlapping one another.
2.Take the weight straight up overhead with the arms next to the ears.
3.Lower the weight behind the head until elbows are at about 90 degree angles.
4.Squeeze the triceps to straighten the arms without locking the joints.
Here os Working on inner thighs,legs & stomach....
20x's
1.Sumo squat + (optional) jump:
Wide open legs, toes pointing out. Squat and push hips back, imagine you are sitting on a chair. Don’t squat pushing knees forward, knees must stay behind toes. Keep back straight, shoulders back, don’t arch your back.
You can bring your arms in front of the body and to add challenge to this exercises – tighten arms too (this is isometric tension for your arms and increases the effectiveness of this exercise).
Now if you really want to maximize the effect on your inner thigh instead of going up, jump. Jumping boosts heart rate and breathing up, more oxygen will come in your lungs and you will burn more fat. Oxygen takes part in the process of converting fat into energy and this is the reason so many people run to lose weight. But you can burn inner thigh fat more effectively by doing strength exercises for the inner thigh and jumping.
15x's
2. Legs open + (optional) crunch
Lie on your back; bring legs up, feet pointing to the ceiling, arms extended behind laying on the ground. Wide open legs, you must feel stretch in your inner thigh muscles or you do nothing. While opening legs lift your body (crunch) and bring arms between your legs. Gather legs, bring body and arms back. Beginner can do this exercise without crunch and put hands under buttocks for support.
"""This exercise targets your inner thighs and stomach muscles. Complex exercises, involving more than one muscle group, burn more energy so you pull more from your stored fat. Complex exercises are important for burning belly fat and cellulite."""
15x's (each leg)
3. Wide side kicks is excellent standing inner thigh exercise
Stand with your feet together. Tighten your core, bring shoulders back. Now kick but not forward, but side. Try to reach as side as possible and bring your knee up. You can hold hands on waist for support or keep them side lifted for the whole exercise.
25x's
4. Reptile + (optional) push up
This is total body exercise, very hard to but brings so many benefits because your total body is involved. Take position for push up. Now bring knee against the same shoulder, you can turn your head to point against the knee. Then bring foot back and do the same with other knee. If you can’t hold push up position, you can do this staying on hands and knees too.
Advanced: start with push up and then bring knees against shoulder. Alternate push ups and knees. This is really hard to do exercise but so rewarding..
Toning The Belly!!!! Flab to abs....
Most people believe that belly exercises are the ones which concentrate mainly on the abdominal region and hence produce faster results than any other type of exercises. This is a myth. You can't lose belly fat with abdominal exercises alone. They are used to build and strengthen abdominal muscles and not to lose your belly fat so remember you have to add Cardio "peeps"
*Abdominal Crunches... 3 sets of 10
Begin by lying down flat on the floor. Now bend the knees with feet on the floor. Hold the hands just by the side of the ears. Do not interlock them. Take a deep breath before starting off. Now crunch up lifting the head and chest a bit against the gravity and try to touch the knees with the forehead. On achieving this, move down slowly, exhaling the air. Downward movement must be slower than the crunch up movement. Rolling off the upper torso as said is fine to start with to reduce the belly fat.
To have much more effectiveness, push the chest and head towards the ceiling while simultaneously pushing the lower back flat onto the floor. Our anatomy will lead to a crunching pattern conspicuously. Trying to crunch up towards the ceiling causes much more stress on the abdomen part. On reaching the maximum top position, hold still for a moment and then come back down.
*Stomach Twist... 3 sets of 12
stand on a flat surface with legs kept closer near to attention position of cops. Hands should be stretched in front where the eyes should see the nails of the hand. This is the position one has to take before starting up the exercise. Now, with eyes still fixed at nails, the hands should be moved towards left side of the body to maximum possible extent. The position of legs should be stern and should not incline in any direction while the upper part of the body reaches maximum angle of twist. After reaching the last point, hold there for about a second and slowly come back to the original position. The same procedure should be followed while going to the right of the body as well. Twelve times on each side of the body..
*Belly resting... hold for 1 minute and repeat 8 times
lie on belly on flat ground and take in as much air as possible. Now, slowly the arms and legs should be lifted off the ground and it should be stretched. The arms should be stretched very much forward with mediocre height and so as legs. This position should be held for at least one minute.
*Hip Raises....3 sets of 10 times..
lie down straight in the exercise mat and place your hands on either side of the body with palms facing down. When you are in the position just take a deep breath and make yourself ready for the workout. Gently lift your legs such that both the legs are perpendicular to the floor and the foot is facing the ceiling. Now thrust your hips up and raise those hips completely off the exercise mat to about 1 or 2 inches. Hold the position for 2 seconds and then lower your hips. Hold the position for few seconds and then raise the hips again to your previous position.
*Trunk rotation...3 sets of 12
lie down on a flat floor with knees as 90 degrees. Feet should be parallel to the floor and should rest on the floor. The hands should kept on the either side and should face east and west direction. Now keep one hand parallel to the body and the other hand in the same position. Twist your trunk region towards the left while the right hand is facing in right hand direction.
Lil secret!!!...(Just so you know us chunky monkey's can have loose skin but here is my secret I have learned and it works)
Ok.. loose skin:::: well I was very scared about that and yes I still have some, but I have also had 3 babies so it's not all going to go away.. the secret is to not let it be to bad is to buy yourself a spanks a size smaller than you are to help suck in your loose skin while exercising.. "it works" it's like tightening your muscles for you instead of sitting there trying to suck your gut in the whole time during your workout... you will notice a big difference within the first 2 weeks
Okay lets Get Busy... Flab to Fab Baby... Bringing our Sexy Back!!!!
~Rachel.. If we are not friends.. Feel free to Add me!! Promise to give you a kick in the booty when needed.. *muah*
0
Replies
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Wow, amazing transformation!! Thanks for the tips!!0
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Bump! I definitely want to look back at this in a few months for help!
You look amazing! Great job on all of your hard work and dedication.0 -
you are so my shero.. go Diva0
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your such a great help and true inspiration! xoxoxo0
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Need to keep this to read later....thank you! Am 10 pounds away from goal weight and think I need to start toning now. Was thinking just this morning that I need to find some good toning exercises
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Great post, in the library but when I get home tonight at 1am, Ill give some a try0
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thanks for sharing! i'm keeping this for WHEN i lose all the extra pounds here!0
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Thanks for taking the time to write this - you look great too!0
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bump0
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GREAT POST!!!
and CONGRATS on your tranformation! Nothing better than seeing someone motivated to change their lives for hte better! YOU GO GIRL!!!!!!0 -
Thank you for the tip Rachel! Wow you look great! Congrats on your success and your endeavours!0
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wow, congrats on your loss! thanks so much for the tps... these are gonna be printed so i can look at them more!0
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bump0
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Thanks for sharing!
You look amazing, great job 0 -
bump for later! :-D0
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BUMP!! Thanks for the tips- definitely going to use them!
Ps- You look great!0 -
bump0
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You look amazing. I will have to put some of those exercises in my routine...thanks for the info0
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Wow!! You look amazing! Thanks for sharing your workout routine!0
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thanks for sharing your tips its helps alot .awesome results0
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Thanks for the tips. i will copy paste it in my pc0
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Thanks for the tip :-)0
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Thank you very much for taking the time to share this information. I want to lose 100 and my concern is the flab I'll have after I reach my goal. I will try these exercises and hope to have good results. You look great and you are an inspiration!
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Nice of you to share your tips along with some great pics. You're looking great!0
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holy crap!!!!! you look great! great advice, by the way! 0
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thanks for sharing!0
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Thanks SOOOO much for the tips!!!0
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You look AWESOME!! Congratulations on your weight loss.
Thanks so much for the tips!0 -
Fantastic thanks for posting 0
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Thanks for sharing (:0
This discussion has been closed.
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