Ab Help

[SeaSiren]

Still trying to get these abs flat!

I work out 6 days, alternating lifting and cardio (sometimes both). I am stuck at 135lbs. I want to go to 129.5lbs and I seem to be carrying ALL the excess weight on my stomach.

I do crunches of ever kind imaginable, including obliques. I do leg raises, and oblique extentions. My upper abs are actually pretty flat. Anything else I can try?

My calorie count has been (yes I know it's low) 600-1100 per day with lots of veggies and fruits (mostly raw). With the exception of my "cheat day" which was approx 1800 calories.

Workouts have been intenses. I can see the rest of my body toning well, but the excess weight and the "roll" in the middle is driving me insane! :brood:

[zoebird]

if you increase your caloric intake to what your 'cheat day' is--getting the nutrients from healthy foods--your body will likely not hold on to any excess fat.

also, there is the issue of the fact that there is supposed to be some fat on a woman's body, particularly on the lower belly area (below the navel, from waist to below the navel). consider also that the shape of the lower abs in women is 'thicker' than the flat shape of a man's abs. in photographs where women appear to have completely flat bellies, you may notice that they are in a slight lowe back back bend, to make the belly look flat.

finally, there is no spot reduction. so, no amount of crunches or ab exercises gets rid of fat. they strengthen the muscles, and if you add weights to the crunches, you'll really strengthen them. but, the only way to loose fat--to get leaner anywhere--is to do enough cardio. but, you also have to eat enough.

i hope this helps.

[/usr]

Definately, if you're exercising heavily you really should be sure and eat enough.

[LadyFaile]

funny i just asked a trainer at my gym today what i should do for lower abs and she showed me "reverse crunches" where you lay on your back put your legs straight up and raise your bum off the floor, lower, repeat...
and she also told me to use this one machine that's just arm and back support with handles, you just hold yourself up with your arms and lift your knees up so your legs are 90 degree angle to your torso, lower, repeat..

i'm going to be giving both of these a try though i'll probably do the reverse crunches at home on off days cause i'd feel silly doing it in front of people for now and am paranoid about my shirt flipping up or something :p

but yeah i agree you need more calories and working the muscles only strengthens the muscles, you also need to do cardio to burn fat

[bluegrrrl79]

If you starve yourself (which you are doing), your metabolism shuts down, making it harder for you to lose weight. And the weight that you DO lose from starving, you end up gaining back quicker, since when you starve yourself you're also loosing muscle. And muscle makes you burn fat quicker!

[markc7]

Most weight lifter types will tell you spot reduction doesn't work. Doing lots of crunches will improve the muscle tone in the abs, but does nothing to get rid of the fat in that specific area. As others have said, it will depend on your metabolism and caloric intake.

[rainbowmoon]

Nothing wrong with 135, my dear. :) I bet you look fabulous.

[LadyFaile]

honestly 1800 calories is the minimum i should be getting and i only weigh 100 lbs. you definately need more.
don't think of food as fat think of it as fuel. if you don't have enough fuel your body won't work the way it's supposed to. how's your protein?
aim for 90g or more. my new strategy is if i focus on getting enough protein the calories just come with it. most high protein foods have a decent amount of calories so as long as i'm eating enough protein i'm usually doing ok calories-wise. i just throw in some extra juice and the odd cookie or chocolate bar for a little extra

i'd say try getting into better eating habits and then try what i posted above.
though i realized the other day when i was changing after a workout that it looked like i had a six pack. well i don't, i have a flubby tummy, and i haven't been working strictly my abs i'm doing an all over strength building routine, it's just that those muscles were tensed from working them and were showing through the flub. you might have great ab muscles that are just covered up by a bit of fat.

[SeaSiren]

Sorry to be so late posting!

Thank-you so much for all the replys. :)

I have upped my calories to approx 1600-1800 per day and keep up with the vitamin content, and also taking a multi-vitamin.

I am getting so much more out of my workouts! I am seeing a lot of definition coming in all the other areas. For abs, I am now working them every other workout with a 1 day rest in between. I now also do a daily 20min cardio with my weight lifting and am incorporating weights with my crunches.

I actually bought a bikini which didn't look that bad, I think another 2 lbs will take care of the "over hang". lol

I have a photo shoot next week, but thankfully it won't be showing my gut.

Thank-you all!

[Vegankat]

Try pilates crunches. You can't spot-reduce fat on your stomach, but while I was almost a full-time dancer, Pilates crunches gave me some really ripped abs.

I can't find any good online instructions for the type of crunches I mean, and it's really hard to explain, but if I can stop being lazy enough I'll draw you some diagrams and scan them, if you're interested.

Also, for the sides of the abdomen, which are big trouble spots for a lot of people, "bicycle" crunches are good.

[SeaSiren]

Try pilates crunches. You can't spot-reduce fat on your stomach, but while I was almost a full-time dancer, Pilates crunches gave me some really ripped abs.

I can't find any good online instructions for the type of crunches I mean, and it's really hard to explain, but if I can stop being lazy enough I'll draw you some diagrams and scan them, if you're interested.

Also, for the sides of the abdomen, which are big trouble spots for a lot of people, "bicycle" crunches are good.

Oh Yes! That would be great! :yes:

[Vegankat]

Pardon the bad MSPaint-ness of it! I hope this is clear. :)

[SeaSiren]

"repeat until your abs fall out" :lol:

Terrific, Thank you for taking the time to do that. Now thats and ab workout!

[SeaSiren]

Nothing wrong with 135, my dear. :) I bet you look fabulous.

Aww thanks! I am very "blue" today :lol:

Anyway I do know that 135 is perfectly respectable and in my weight range. Altough since I am "small framed" it is the upper end of normal. The only area that still needs work is the abs. I have to careful there is a slim line between the weight I like and being overly thin (for my taste anyway) because I start to lose my as*. :yes:

Which defeats the purpose of trying to be fit! :vebo:

[Vegankat]

By the way, while doing these, it's a little counterproductive to stop and re-start (and you're not meant to keep going up and down - it's hard on your lower back). It's good to try to do 10 or 20 reps without stopping, and work from there.

[LadyFaile]

yeah i noticed that at the gym this morning with the above mentioned apparatus for working the abs. it's kinda easy for the most part but after 8 or so reps i start to really feel it in my abs... but i have like no upper body strength so after a few i start sliding down the backrest and have to stop and readjust myself and when i start going again it feels like i haven't done any. it's like every time i stop and restart it cancels out all the ones i did already and i have to build back up to the point where i start feeling it.
it's frustrating when i just keep sliding down over and over :sweat:

oh and i've been trying the reverse crunches and they really really work the lower abs. like holy crap! after 10 i can barely sit up :o