I know you can't spot reduce BUT ...

timpani9
timpani9 Posts: 20
in Fitness and Exercise
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?

Replies

  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    planks are a good core exercise to start with...build up slowly and consistently with your plank time
  • rogerOb1
    rogerOb1 Posts: 318 Member
    Do compound lifting movements, and you'll find your core will be engaged.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    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
    9285851.png
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    ninerbuff 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.

    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
    9285851.png

    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 goal
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    edited October 2014
    ninerbuff 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

    9285851.png

    ^^ 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.
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    Cherimoose wrote: »
    ninerbuff 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

    9285851.png

    ^^ 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.
  • timpani9
    timpani9 Posts: 20
    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!
  • Aemely
    Aemely Posts: 694 Member
    Anyone have a good video to show the proper form for planks? Please share. :)
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Aemely 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.
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    timpani9 wrote: »
    I know that I could maybe lose 5-10 lbs but honestly, I don't think that will give me a flat stomach
    Losing 10 pounds will get you closer to 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.

  • dbmata
    dbmata Posts: 12,950 Member
    timpani9 wrote: »
    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.
  • dbmata
    dbmata Posts: 12,950 Member
    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.
    They should resolve that then, my cheap gym membership is $30 or $35 a month.
  • rick_po
    rick_po Posts: 449 Member
    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.
  • timpani9
    timpani9 Posts: 20
    Here is a pic to show you guys my pooch that won't budge!rkcq4i1dziy6.jpg
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Side pic will tell more, this could be not only your bf% you mentioned but your posture.
  • arditarose
    arditarose Posts: 15,573 Member
    I don't know. That's kind of surprising for 125. I think you should strength train on a deficit for awhile.
  • timpani9
    timpani9 Posts: 20
    side view.
    8prg936flge1.tiff
  • Aemely
    Aemely Posts: 694 Member
    mustgetmuscles1 wrote: »
    Aemely 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!

  • ninerbuff
    ninerbuff Posts: 48,992 Member
    timpani9 wrote: »
    Here is a pic to show you guys my pooch that won't budge!rkcq4i1dziy6.jpg
    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.
    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
    9285851.png

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