Hi Mamas,
Despite being very active (I run year round, race several marathons and swim regularly), I notice that the little rolls around my waist just hang out there :). I also have a healthy diet and don't smoke or drink. I guess there are some exercises such as sit-ups (which I hate!) that help to firmer the abs. Is there any recommendation to get rid of these ungracious rolls of fat???
Thanks!
Try Dustin Maher. He is a great trainer and has helped many moms.
http://dustinmaherfitness.com/345-2/
I love his workouts and they kick butt.
Look at the food you eat. Get rid of processed foods - focus on natural, whole foods. Just about anything you buy in the center isles of the grocery store is processed... (with a few exceptions).
Instead of normal situps/crunches, get a big ball and do them on there. I HATE normal situps because they hurt my neck. On the ball though, they are wonderful! Also, you can do reverse crunches while you are standing. It is fun when you learn how to control those muscles down there - you can move in ways that you didn't know you could!
Water, water, water.
Just a note: don't just focus on the front muscles that are worked in situps. Also remember the obliques (along the side), the upper stomach muscles, and the back. Make it even! Working all of those muscles will create a natural, muscle corset!
Hi Lythyd,
Most midsection rolls are caused by the body holding onto toxins. I understand you eat a healthy diet but toxins don't just go away by theirselves. They can also be consumed/absorbed in many ways because of the world we live in and they can remain for a long time if left untended. Have you ever tried a detox? I take a regular fiber supplement (natural foods) to make sure I am getting rid of anything I am exposed to. Sit ups will firm what is there but you described a "roll" so if there is "fat" over the muscle, the sit-ups will only deal with muscle.
Hope this helps...
M.
PS I hate sit-ups too!
You can't spot-lose (which you probably know already), but it might also just be loose skin if you've already had kids. I have "rolls" in spite of being at my lowest adult weight (pregnant now, so it's back to being a belly), but there is not a whole lot to do for the loose skin, either. Core training might help since it just makes everything pull together better, and even if you have a bit of a fat layer, if you have nicely toned muscles underneath, everything looks better. I really enjoyed doing Pilates and you can find some good workout DVDs to supplement your running. I have started to really like the 10-Minute Solutions since you can mix the workouts, they are complete if you only have 10 minutes, and most of them have some good core work. (I really like the one with Kelly Roberts--there are some great abs workouts on that.)
I'm really enjoying workouts by Lindsey Brinn. In fact, she posted a free, "killer" ab routine on her website.
http://www.lindsaybrin.com/2010/09/how-to-get-flat-stomac...
I have the same problem. I work out regularly and I am all about a healthy diet. But the belly wont go away. Also i have a back problem that prevents me from doing those horrible sit ups i never did anyway. I recently started doing Classes at the hotel i work at They are called TRX Training Courses. Now these are resistant exercises that use your body weight and angles to work your muscles. I have been on the basic program for about a month and i still get sore from the work out and it is really kinda fun.
Good Luck
AD
Lots of Cardio, Taebo, Pilates, Yoga and 80's Jane Fonda Workout Advanced. I don't drink sodas; watch those drinks (juices, power drinks etc.)that's nothing but empty calories; lots of raw veggies, fruit, fish etc.
You'll get your midsection in shape keep up the good work you are doing great.
You can do all the crunches you want but if you don't do anything to address the fat that is on the top of the abs, then you'll have the greatest abs in the world that are well-protected! Everyone has a 6-pack...but some people's are more insulated than others.
You cannot spot-reduce, despite what anyone tells you. The best you can do with this pesky area is tighten up your nutrition significantly (many have posted good ideas below, I won't repeat them) and use cardio to torch fat. I always suggest including HIITs - High Intensity Interval Training (google it to learn more) to get the metabolism revving. Additionally, if you're not doing any weight training, get on it right away. You don't have to spend a long time; 30 minutes of general overall body conditioning is sufficient - muscle requires more energy while at rest, so you'll be upping your metabolism and become a fat-burning furnace.
I recommend sit ups. SORRY! But I agree with another poster that regular crunches alone won't get the job done. I like the Tracy Anderson Method post pregnancy DVD. Even if it's been a long time since you've been preggo, it has some awesome excercises including planks, side planks, and pikes. You will probably have to build up to doing them all, and she's not super clear about not injuring your back. But once you work at it for awhile, you'll be able to do all the exercises and you will notice serious results. I did it consistently for about a year and got more definition in my abs than I've ever had. Then I got bored and have moved on to other stuff, but posting this makes me realize I need to get back into it! Also, pilates is great. Good luck!
