girls ! the ponch, :)

Reverse crunches are really good for that.

You can't lose weight in targeted areas.

running

I had a c-section with my daughter, so I really had a problem in that area. I'm on day 20 of the 30 Day Shred, and it has shrunk down significantly. I'm not saying that I'm ready to rock a bikini (or that I ever will), but it's gone down more that I could have imagined. It's only 20 minutes a day, and the DVD was only like 20 bucks. Very effective!

I'm trying to lose that too. If I could get that part gone I'd look good.

running

i agree with this. i recently took up running and seen a DRAMATIC change in my stomach. i also do a 1/2 hour abs class twice a week, and ab ripper x every other day. NOTHING i do is working as well as running is. and i also agree with planks. i have a HUGE bottom stomach or "ponch" as u called it. just keep working on it... while mine has gotten smaller... it will never ago completely away. thanks to 2 children and allowing myself to get up to 305 lbs! good luck!

cardio does help burn fat all over your body, but challenge yourself switching paces every few mins you will burn more calories. my pooch and over hang is really bad from my 1st child being a c-section and my 2nd child was a VBAC. so im getting that dvd now like others mentioned and hopefully it will help me too, i just really gotta watch it 1st in case there are some moves i know will pinch a nerve in my back and leave me screaming on the floor while my kids laugh and destroy the house.

I'll try and convince my fiance to take some "after pictures". Her solution to "the ponch":

- Squats and Deadlifts - Heavy
- Low/no carb eating

"The ponch" is related to 3 factors. 1) Body Fat (duh) 2) Lack of muscular strength 3) Water-retention (especially in the gut).

So #1 is straight forward, decrease calories and increase energy output (pick your favourite cardio exercise).

As for #2, opposed to popular belief, crunches are not that great for your ponch. Sure they help, but what you really need to do is strengthen your ENTIRE mindsection. Unforunately that includes everything from you abs, to your spinal erectors (back), as well as hip flexors/extensors and your glutes/hammies. The two best exercise for that are Deadlifts and Squats (the use nearly the entire body), get someone to show you how to do them properly and do not be afraid of that free weight section at the gym.

#3 Is the easiest and fastest solution. Short story is, carbohydrates make you retain water. If you remove the carbohydrates from your diet, the water follows. You'll be happy to find out that a majority of this water is stored in the gut and so within 3-7 days you'll notice a pretty rapid 2-10lb weight loss accompanied by a reduction of the gut/ponch area. The weight loss IS WATER. After that initial loss you will not lose more water/weight/ponch. The rest of the ponch destruction must be obtained through #1 and #2... sorry.

Hope that helps

I'll try and convince my fiance to take some "after pictures". Her solution to "the ponch":

- Squats and Deadlifts - Heavy
- Low/no carb eating

"The ponch" is related to 3 factors. 1) Body Fat (duh) 2) Lack of muscular strength 3) Water-retention (especially in the gut).

So #1 is straight forward, decrease calories and increase energy output (pick your favourite cardio exercise).

As for #2, opposed to popular belief, crunches are not that great for your ponch. Sure they help, but what you really need to do is strengthen your ENTIRE mindsection. Unforunately that includes everything from you abs, to your spinal erectors (back), as well as hip flexors/extensors and your glutes/hammies. The two best exercise for that are Deadlifts and Squats (the use nearly the entire body), get someone to show you how to do them properly and do not be afraid of that free weight section at the gym.

#3 Is the easiest and fastest solution. Short story is, carbohydrates make you retain water. If you remove the carbohydrates from your diet, the water follows. You'll be happy to find out that a majority of this water is stored in the gut and so within 3-7 days you'll notice a pretty rapid 2-10lb weight loss accompanied by a reduction of the gut/ponch area. The weight loss IS WATER. After that initial loss you will not lose more water/weight/ponch. The rest of the ponch destruction must be obtained through #1 and #2... sorry.

Hope that helps

I agree with everything on this thread and especially this post, but one thing from the Ab Ripper X series that really targets lower abdominals is the fifer scissors routine. The video link below shows it...the dude needs straighter legs and you need to flex your feet for the most effective use of this particular move...

http://www.youtube.com/watch?v=eydwiUxIaHM

You can't lose weight in targeted areas.

You can't target weight loss, but you can tone up problem areas with specific exercises. I do abdominal crunches for my tum

Totally, but it's hard to see your hard work when you still have the fat "pooch" on top of it, ya know? The only thing that will get rid of fat (all over your body, not one targeted spot) is reduced calorie diet and cardio.

Vacuums, baby! Imagine a belt of muscle tightening and strengthening around your midsection.

http://www.bodybuilding.com/fun/ms-fit5.htm

You can tighten up (sometimes by several inches) without losing an ounce of weight. I know this from experience. Plus there are the added benefits of a stronger back and more of a V shape on the upper body.

And no equipment needed.

... The rest of the ponch destruction must be obtained through #1 and #2... sorry.

Hope that helps

Dig it! "Ponch destruction" will be my mantra for ab workouts from now on..,

I got rid of mine!

Cardio cardio cardio got rid of the fat as well as a good diet. Once the fat was gone I toned up by doing lots of reverse crunches, crunches, bicycle crunches and planks. Then I did Jillian Michaels 6 week 6 pack.

Good luck!

I've noticed a difference since I started running a month ago!