exercises for stomach/belly fat

Lyric82
Lyric82 Posts: 119
edited November 12 in Fitness and Exercise
Ok...before you start butchering me with..'you can't specify where you want to lose weight'...I KNOW THIS! :laugh:

Just curious - are there any specific kinds of exercises that i could be doing for my stomach? i have noticed a change in my body everywhere except there. I have the type of LOVELY stomach where it is the upper area that is the biggest and most flabby (also most unhealthy)...no matter what I do it seems it is not getting smaller...my lower stomach/pelvic area has gotten noticeably slimmer...

as info..i've lost 17lbs so far, i am 5'3 and i still have about 45 to go!

I work out 5-6 days a week..i usually do cardio between 40-60 min, and alternate days with strength training/weights.


thanks and happy thursday!!! :flowerforyou:
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Replies

  • lisasdoinit
    lisasdoinit Posts: 216 Member
    I have the same issue (huge upper belly!).

    Pilates and weight loss yoga(i use the dvd) SEEMS to be helping..but i know its not spot specific. I figure it can't hurt - building up a strong core will help in all sorts of ways!

    Congrats on your losses so far!!
  • wwww1199
    wwww1199 Posts: 228 Member
    I have the same problem. Cardio and weight training is helping me start to reduce it. Also WATER WATER WATER! :)
  • jbahrami
    jbahrami Posts: 206 Member
    I've noticed that when I cut sugar out of my diet and focus on core exercises, my stomach tends to flatten out faster...try pilates and core exercises...they're also great for building balance!
  • akiramezu
    akiramezu Posts: 278
    Just eat a calorie deficit and workout. No matter how many crunches and situps you do, it would never target your belly fat. Abs = low body fat, if you want to get rid of your belly fat and eventually see your abs, you need less than 10-12% body fat.
  • erickirb
    erickirb Posts: 12,294 Member
    Caloric deficit and strength training. (the deficit can come from diet alone or a combination of diet and exercise)
  • laurabini
    laurabini Posts: 257 Member
    Bump!
    Same problem! (Except my thighs still look huge too! :D)
  • erickirb
    erickirb Posts: 12,294 Member
    Just eat a calorie deficit and workout. No matter how many crunches and situps you do, it would never target your belly fat. Abs = low body fat, if you want to get rid of your belly fat and eventually see your abs, you need less than 10-12% body fat.

    OP is a woman, so she should be able to see abs at 15%, women should not go lower than 10-13% as that is the amount of essential fat, men's essential fat is only 3-5%.
  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    30 day shred x
  • akiramezu
    akiramezu Posts: 278
    I will say it again, calorie deficit and workout. You cannot target specific body parts with exercise in hoping that it will burn the fat in that area. IT DOES NOT WORK THAT WAY!
  • xxxAimeeHxxx
    xxxAimeeHxxx Posts: 28 Member
    Your body Burns Sugary before it burns fat. the less sugar you eat the sooner your body can focus on burning the fat.

    xx
  • abbybean11
    abbybean11 Posts: 122 Member
    if you haven't tried this already, you could try alternating the kinds of cardio workouts that you're doing. for example, one day you could run, the next day you could do a bike, the next day elliptical, the next day jump rope, the next day zumba. i've read in MANY sources that changing up your workout tricks your body into burning more fat.

    also, i would say you should do cardio every day (as in, every day of the 5 to 6 days that you're working out), because cardio is gonna burn fat. also try doing cardio right after a strength training session (because right after a strength training session your metabolism is on monster mode and will burn crazy calories, so you will get twice the benefits of the cardio burn). every time i do that, i wake up the next morning at least a pound lighter (it's crazy!).

    and one last thing, a fun way to get cardio and strength is circuit training - i use dvd's by Bob Harper like Total Body Transformation and Pure Burn Super Strength. I have a hrm so i can see that these burn crazy calories!! I have like 8 DVD's, so basically every day of the week I'm doing a totally different workout to try to freak out my body and make it work extra hard.

    I hope this helps!!
  • Lyric82
    Lyric82 Posts: 119
    Thanks for the posts so far!!! :heart:

    I have to say - I'm not trying to see my abs! I don't want a rock hard stomach. I just want it to be somewhat smooth/flat. I have curves and I love em - I don't want to be skinny - I just wish I could lose a little in my upper stomach..

    I have noticed - and I think this may be leading to it...given I am VERY big chested (not a good thing!) i tend to slouch a lot because my back and shoulders constantly kill. I believe that is why my stomach looks the way it does..from years and years of bad posture!

    I am goin to try the pilates and core exercises..like you said it will help with my balance too..and I need that!! :tongue:
  • jennifer52484
    jennifer52484 Posts: 888 Member
    need to reduce body fat. Just not quite how to go about that.
  • Lyric82
    Lyric82 Posts: 119
    I will say it again, calorie deficit and workout. You cannot target specific body parts with exercise in hoping that it will burn the fat in that area. IT DOES NOT WORK THAT WAY!

    lmao..i know this! did you read the first sentence in my post??

    i have a calorie deficit of at least 500 a day, plus i'm working out a ton...i just have to keep at it!!
  • akiramezu
    akiramezu Posts: 278
    Your body Burns Sugary before it burns fat. the less sugar you eat the sooner your body can focus on burning the fat.

    xx

    Wow...
  • erickirb
    erickirb Posts: 12,294 Member
    Your body Burns Sugary before it burns fat. the less sugar you eat the sooner your body can focus on burning the fat.

    xx

    No, if you are in a deficit it does not matter where the cals come for weight loss.
  • akiramezu
    akiramezu Posts: 278
    I will say it again, calorie deficit and workout. You cannot target specific body parts with exercise in hoping that it will burn the fat in that area. IT DOES NOT WORK THAT WAY!

    lmao..i know this! did you read the first sentence in my post??

    i have a calorie deficit of at least 500 a day, plus i'm working out a ton...i just have to keep at it!!

    I know i know :P. Also, most people tend to lose their belly fat LAST compared to other parts of their body, hence why abs are so hard to get, so your right, just keep at it
  • nsimportant
    nsimportant Posts: 170 Member
    Front squats, Dragon flags and Deadlifts.
  • McMeggers
    McMeggers Posts: 22 Member
    Just eat a calorie deficit and workout. No matter how many crunches and situps you do, it would never target your belly fat. Abs = low body fat, if you want to get rid of your belly fat and eventually see your abs, you need less than 10-12% body fat.

    OP is a woman, so she should be able to see abs at 15%, women should not go lower than 10-13% as that is the amount of essential fat, men's essential fat is only 3-5%.


    wahhhh thats not fair :(
  • AZackery
    AZackery Posts: 2,035 Member
    Try incorporating Tae Bo Insane Abs into your routine.
  • RonnieBigGunz
    RonnieBigGunz Posts: 52
    Heavy squats and deadlifts. If you're spending more than 5 minutes on ab or core exercises, your wasting your time.
  • erickirb
    erickirb Posts: 12,294 Member
    Just eat a calorie deficit and workout. No matter how many crunches and situps you do, it would never target your belly fat. Abs = low body fat, if you want to get rid of your belly fat and eventually see your abs, you need less than 10-12% body fat.

    OP is a woman, so she should be able to see abs at 15%, women should not go lower than 10-13% as that is the amount of essential fat, men's essential fat is only 3-5%.


    wahhhh thats not fair :(

    But this also means that you can have a 6 pack with a higher amount of fat then a guy. A guy with 15%BF will look less lean than a woman at 15%.
  • therealangd
    therealangd Posts: 1,861 Member
    The belly is usually the last place the fat comes off. The only way to get rid of it is to reduce your body fat %. 15-20% And you will see some results.

    That being said, I do notice a lot of bloating if I eat too many carbs, sodium and processed foods. But a couple of days of clean eating and I can notice a definite improvement. But that's not fat loss, it's just bloat.

    Another thought. I also noticed that once I started yoga and improved my posture, there was a difference in how I carried myself and therefore how I "carried" my belly. Again. Not fat loss.
  • MrsLVF
    MrsLVF Posts: 787 Member
    If it's your muscles you want to work planks are great. Whatever you decide to do, make sure you are working work back too, not just your "abs". Also, if you've had children you should check to make sure you don't have Diastasis recti, aka abdominal separation, some exercises will make it worse & cause further damage.
  • mmapags
    mmapags Posts: 8,934 Member
    Your body Burns Sugary before it burns fat. the less sugar you eat the sooner your body can focus on burning the fat.

    xx

    No, if you are in a deficit it does not matter where the cals come for weight loss.

    Additionally, your body will make glycogen to refill stores from your protien and fat if you do not get enough "sugar" aka carbs in your diet. Reduced sugar may be a good thing for various health reasons but you body does not burn sugar first. There is only one way to lose weight and it was stated above. Consume less energy than you burn.
  • twinmom01
    twinmom01 Posts: 854 Member
    I will say my piece and then probably get slaughtered by the "calories in = calories out" people

    What you choose to put in your mouth first and foremost...Google "fructose carbs and belly fat" - read and make your own conclusions... *please note all the people who think i am saying carbs and sugars are bad - I am NOT saying that...I am merely pointing out that this has been proven by a number of studies and well respected doctors and the overabundance of those two items in one's diet can cause belly fat ...(and in this day and age many people have an overabundance of these items in their everyday eating habits - if you have a well balanced diet and calories in = calories out works for you - wonderful don't change a thing).

    Exercises to your core will help strengthen the muscles underneath
  • Lyric82
    Lyric82 Posts: 119
    I totally agree that sugar and carbs cause belly fat - as does a high level of cortisol (which i have) and PCOS (which i have). this is how i got here in the first place! lol


    now - i drink between 12-15 glasses of water a day and eat clean (no dairy/gluten...very low carb/sugar)...so i know what i'm doing is good for me...
  • solarpower4
    solarpower4 Posts: 250 Member
    If it's your muscles you want to work planks are great. Whatever you decide to do, make sure you are working work back too, not just your "abs". Also, if you've had children you should check to make sure you don't have Diastasis recti, aka abdominal separation, some exercises will make it worse & cause further damage.

    Exactly the points I was going to make!! Planks, Pilates and/or yoga with proper form -- these balance the abs work with back exercises.

    And as you already noticed, proper posture makes a belly flatter / protrude less.
  • mmapags
    mmapags Posts: 8,934 Member
    If it's your muscles you want to work planks are great. Whatever you decide to do, make sure you are working work back too, not just your "abs". Also, if you've had children you should check to make sure you don't have Diastasis recti, aka abdominal separation, some exercises will make it worse & cause further damage.

    Exactly the points I was going to make!! Planks, Pilates and/or yoga with proper form -- these balance the abs work with back exercises.

    And as you already noticed, proper posture makes a belly flatter / protrude less.

    These will improve fitness and give better posture and possibly make the belly look flatter butthey will not redcue belly fat specifically. do enough of them along with lots of other things and your belly will get flatter as you lose fat and gain muscle.
  • mmapags
    mmapags Posts: 8,934 Member
    I will say my piece and then probably get slaughtered by the "calories in = calories out" people

    What you choose to put in your mouth first and foremost...Google "fructose carbs and belly fat" - read and make your own conclusions... *please note all the people who think i am saying carbs and sugars are bad - I am NOT saying that...I am merely pointing out that this has been proven by a number of studies and well respected doctors and the overabundance of those two items in one's diet can cause belly fat ...(and in this day and age many people have an overabundance of these items in their everyday eating habits - if you have a well balanced diet and calories in = calories out works for you - wonderful don't change a thing).

    Exercises to your core will help strengthen the muscles underneath

    No slaughter becuse I agree with most of what you said. The part I'm not on board with is the direct fructose and belly fat correlation. There are studies that say yes it does and those that say no it doesn't and when you google it that's what you get. I am not a straight calories in/ calories out advocate. I think simple sugars and carbs are to be avoided and minimized and have negative health effects overall. But just like there is no way to spot lose, I don't think there is a way to spot gain. In the larger view, many people ahve lsot weight and improved heatlh without eliminating these items. For my, I chose to eliminate them as they cause cravings and insulin resistance IN ME. I'm sure they do in many others also or a strategy of cutting them wouldn't be reported as beneficial as often as it is.

    I do believe in keeping carbs complex and fibrous and at levels at or lower than 150 grams per day for the above stated reasons. Then I am more able to reduce intake to a level that I lose weight. So, I do think there are ways to adjust macros and gravitate toward certain kinds of foods that are more dense nutritionally and away from those that aren't. I think the whole twinkie diet hypothesis and that you can eat whatever you want as long as you are in a deficit is a sementical debate that serves no real practical purpose. But conversely I don't believe in a "just eat this" or jsut eliminate this" approach. Eat whole nutritious foods in appropriate amounts and exercise to etiher maintain or at a deficit to lose.

    Bottom line for me is that I don't beleive there is a way to spot reduce or spot gain. If you are not active enough and you eat too many calories of all kinds, you'll gain. If you workout and control calories, you'll lose.
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