Get rid of lower stomach
giggles_del
Posts: 7 Member
So I have lost a lot of weight over the years, but I can not seem to get rid of my lower stomach. I also want to tighten my stomach overall. What excercise a can help, or what in general can I do to get rid of it?
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Replies
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Work on your core. Cardio...over 45 min, ab machines, lifting legs...that elevated chair exercise where u have to bring ur knees to ur chest. That's how u know how weak or strong ur core is!
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KatyDidIt9090 wrote: »Work on your core. Cardio...over 45 min, ab machines, lifting legs...that elevated chair exercise where u have to bring ur knees to ur chest. That's how u know how weak or strong ur core is!
Doing ab work will not get rid of the fat covering your abs - spot reduction does not happen. Tighten up your logging - weigh everything you consume, only eat back about 50% of your exercise calories, and do more of the exercises that you enjoy doing. Full body lifts/compound lifts will usually burn the most calories, and if you like cardio - do that too
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Will that help with my lower stomach? I seem to lose wait inches with the workouts and cardio, but my lower stomach doesn't seem to go down0
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Depending on how much you weighed at your heaviest, it may just be loose skin. I have the same problem. No matter how low my bodyfat % is, I'll never have washboard abs.0
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To tighten that area. Do bicycles, leg lifts, and planks. Make sure your form is correct, your head sould never touch the ground during core work outs to prevent neck and back injury. Keep up the rest of your routine as well. Good luck!!0
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giggles_del wrote: »Will that help with my lower stomach? I seem to lose wait inches with the workouts and cardio, but my lower stomach doesn't seem to go down
You can thank genetics for that. Achieving a flat stomach will be determined by your body fat %, genetics (this determines when) and your body composition.
What is your current workout schedule? How many calories do you eat?
At this point, you want a small deficit and a workout routine that is focused on progressive lifting and some cardio.
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Depending on how much you weighed at your heaviest, it may just be loose skin. I have the same problem. No matter how low my bodyfat % is, I'll never have washboard abs.
I don't know my body fat % but I have lost a total of about 55 lbs so I do believe it's lose skin, so I won't get rid of it with workouts?0 -
giggles_del wrote: »Will that help with my lower stomach? I seem to lose wait inches with the workouts and cardio, but my lower stomach doesn't seem to go down
You can thank genetics for that. Achieving a flat stomach will be determined by your body fat %, genetics (this determines when) and your body composition.
What is your current workout schedule? How many calories do you eat?
At this point, you want a small deficit and a workout routine that is focused on progressive lifting and some cardio.
I started my workout more consistently recently, I try to stick with an hour, 3 times a week. I mostly do cardio in the treadmill. This is my first week counting my calories and I try to stay under 1,200 when I don't work out. I do have days when I consume more calories and don't workout a lot0 -
Well considering you dont have much to lose so you will want a smaller deficit. Also, cardio is great for heart health but you really should look into resistance/weight training as it works the muscular system. Also, upping protein to around .6 to .8g per lb of body mass will help too.0
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Sounds good, I will continue with the cardio and start doing more weight training .. Again, thank you!0
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I would also like to add, that you should look into a few things. First a structured weight lifting program such as: New rules of lifting for women (NROL4W), Strong Lift, Strong Curves (this one is more focused on lower body and towards women who want that booty), or starting strength. All of these are beginner workouts. There are plenty of other good routines depending on access to equipment. So if you want, let us know what access you have an we can give a few suggestions.
Also, regarding your calories, drop your per week weight loss goal down to 1 lb or .5 lbs. This is where you should be aiming. Or what you can do is switch over to the TDEE way of tracking. TDEE = total daily energy expended or maintenance. This way of doing calories incorporates exercise into the equation and gives you a standard calorie goal to reach. So each day, you are aiming to get the same calories instead of eating more calories on workout days. Many of us prefer this way because it makes it easy to hit our macronutrients.
If you want some helpful threads below are some good reads:
Logging Accurately..step by step guide
Calorie Counting 101
A guide to get you started on your path to Sexypants.
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I also struggling with this area! It's the only part I have left to tone really.... I've started this week with the bicycle sit-ups, the bench sit ups and knee to chest. I have to be patient now to see if this pays off!! :-) I did a similar post and many suggestions were that food plays a huge part so I have also started to be more strict and a more protein based diet.
Good tips here though!0 -
Consistent reasonable calorie deficit. You can't spot reduce any area of the body with exercise. Fat comes off the body systematically. So where you usually hold it, is usually the last place to go.giggles_del wrote: »So I have lost a lot of weight over the years, but I can not seem to get rid of my lower stomach. I also want to tighten my stomach overall. What excercise a can help, or what in general can I do to get rid of it?
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
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Working your core doesn't reduce fat though. It strengthens the muscle underneath.KatyDidIt9090 wrote: »Work on your core. Cardio...over 45 min, ab machines, lifting legs...that elevated chair exercise where u have to bring ur knees to ur chest. That's how u know how weak or strong ur core is!
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
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The lower part of my stomach is the HARDEST!! It really depresses me at times (well really all the time). I've realized that I have to cut sugar, very hard when I'm a coffee addict. Cardio, lots of freaking cardio, crunches and planks. That's my biggest issue for me regarding my difficult area on my body.0
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jennmpantoja wrote: »The lower part of my stomach is the HARDEST!! It really depresses me at times (well really all the time). I've realized that I have to cut sugar, very hard when I'm a coffee addict. Cardio, lots of freaking cardio, crunches and planks. That's my biggest issue for me regarding my difficult area on my body.
Cutting down on sugar and cardio do not help to get a flat stomach.
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I can say that if I don't lose this belly with all the working out I'm doing within a year I'm going to get it fixed @psulemon0
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jennmpantoja wrote: »I can say that if I don't lose this belly with all the working out I'm doing within a year I'm going to get it fixed @psulemon
Well that is good.. I would make sure that you are doing some lifting too. Personally, I have seen much more body changes with lifting that I ever did with cardio. But to reiterate, achieving a flat stomach will be determined by your body fat %, genetics (this determines when) and your body composition.
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Oh yeah @psulemon genetics are a HUGE battle for me. So many women in my family have the lower tummy issues, however they have had kids. I've not, so its just really depressing for me.0
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jennmpantoja wrote: »The lower part of my stomach is the HARDEST!! It really depresses me at times (well really all the time). I've realized that I have to cut sugar, very hard when I'm a coffee addict. Cardio, lots of freaking cardio, crunches and planks. That's my biggest issue for me regarding my difficult area on my body.
coffee has nothing to do with sugar.
work on cardio and strengthening. the strengenthing will make them more pronounced after you lose the body fat necessary to see them. (if that made sense)0 -
jennmpantoja wrote: »Oh yeah @psulemon genetics are a HUGE battle for me. So many women in my family have the lower tummy issues, however they have had kids. I've not, so its just really depressing for me.
Kids or not, almost anyone can get a flat stomach or a defined stomach. Genetics will determine at what body fat % will be required. Some women can do it at 22% body fat, some need 18%..
Read this thread
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if its loose skin it can take up to 2 years to tighten if it will
loose skin comes down to age, genetics, how overweight you were, how long youve been overweight, if your weight has yoyoed over the years etc
even then a full body progressive weight lifting routine can improve the look of things0 -
I would also like to add, that you should look into a few things. First a structured weight lifting program such as: New rules of lifting for women (NROL4W), Strong Lift, Strong Curves (this one is more focused on lower body and towards women who want that booty), or starting strength. All of these are beginner workouts. There are plenty of other good routines depending on access to equipment. So if you want, let us know what access you have an we can give a few suggestions.
Also, regarding your calories, drop your per week weight loss goal down to 1 lb or .5 lbs. This is where you should be aiming. Or what you can do is switch over to the TDEE way of tracking. TDEE = total daily energy expended or maintenance. This way of doing calories incorporates exercise into the equation and gives you a standard calorie goal to reach. So each day, you are aiming to get the same calories instead of eating more calories on workout days. Many of us prefer this way because it makes it easy to hit our macronutrients.
If you want some helpful threads below are some good reads:
Logging Accurately..step by step guide
Calorie Counting 101
A guide to get you started on your path to Sexypants.
So NROL4W is a program, or a workout routine I can do? I have was going to the gym, but I haven't been able to go in the last 2 months due to my schedule. At home I only have a set of Dumbbells. Thank you for the time and help. I am just starting at trying to lose a few lbs and mainly tightening my body since I do have many lose skin.0 -
NROL4W is a structured lifting program but it also provides information on diet. You can get the book for like $15 or something like that. And while somw of the science is older (it was written in 2006), it is still fairly solid. There is also strong curves which is a structured lifting program that you can find online. It puts a lot of focus on lower body.
For your free weights? How weight range does your set go up to?0 -
i'm down forty pounds, and i've got the same problem...the Flesh Colored Fanny Pack.
i'm hopeful that time and continued effort will at least minimize it, but I'm also putting in the work necessary to give myself the best possible chance of seeing it go away.
i'll keep my fingers crossed for both of us. 0 -
@psulemo I will look into them. For the weights I only have a set of 3lbs, they r not heavy. I'm working on fitting the gym in my schedule starting next week.0
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Cool. If you dont have gym access you could also purchase selecttech dumbells and resistance bands. There are some workouts that are pretty good. Generally, the limitations of those are hand strength.giggles_del wrote: »@psulemo I will look into them. For the weights I only have a set of 3lbs, they r not heavy. I'm working on fitting the gym in my schedule starting next week.
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What worked for me
The last 15 lbs I have lost seemed to have come out of my core
I added a few things at the suggestion of my trainer to work my core and glutes since they are joined and an improvement in one compliments the other
Kettle bell swings and stiff leg deadlifts and regular deadlifts.
I added long duration fairly intense cardio to dig out the body fat. I bought a bicycle and ride that thing 100 miles a week now. The drop from 34-36 waist jeans to 32 was dramatic.
My profile pic is a month old and kind of shows the narrow waist.
Not sure what exactly was the thing that narrowed my waist and burnt out the hip area fat. Maybe a combination of it all.
I will say it has been the hardest fat to lose so far. Next will be the six pack fat covering the horizontal muscles.
Just grind away mercilessly at it. It will come off eventually.
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