FORUMS
FORUM RSS
Exercises to trim down a buddha belly?
Author
Message
Now my worst "design feature" is my buddha belly (also called love handles or less flatteringly, my spare tyre...), and I was wondering if there are any particularly effective exercises to trim a bit of that flab off? Just sit-ups seem to get a tad tedious after a while...
Swimming?
* Stomach crunches (while watching tv so you don't get bored)
* Feet shoulder length apart (slightly bent), slide your hand down each thigh & bring it up, repititions to your leisure...tighten your stomach when doing it. Do this anytime...watching tv, whilst cooking & waiting for your pot to boil...lol.
* Pull in & push out technique - when your walking tighen your stomach muscles & slightly push out your bottom...
* Feet shoulder length apart (slightly bent), slide your hand down each thigh & bring it up, repititions to your leisure...tighten your stomach when doing it. Do this anytime...watching tv, whilst cooking & waiting for your pot to boil...lol.
* Pull in & push out technique - when your walking tighen your stomach muscles & slightly push out your bottom...
I think there are certain areas of the body that tend to store fat and that there just isn't really any one specific exercise that will get rid of it.
The best thing would be lots of cardio and a reduced fat/salt diet in my opinion - I have made some small, sensible changes to my diet and it has helped a lot to reduce bloating
The best thing would be lots of cardio and a reduced fat/salt diet in my opinion - I have made some small, sensible changes to my diet and it has helped a lot to reduce bloating
Thanks tinywiny, that sounds very manageable. And Shoegazer, I'm planning to have a good hard look at my diet in 2012
Try the Lying side leg raise.
This is a very effective workout to get rid of Love Handles and gives great results in weeks. Changes can be observed in days, and you can reduce your waist line by 1 inch during the first 2 days itself
Lie down with the left side of your body on the floor. Place your left arm to support your head with your elbow resting on the floor, and the right arm rested on the upper side on your body. Slowly lift your right leg vertically as far as you can go. Return back to the starting position(Make sure not to be move your left leg). Repeat for 15-20 times. Perform the same exercise with the other side
This exercise woks on the oblique muscles and gets rid of Love handles(excess flab on the sides on the abdomen)
Do 3-4 sets of 10-15 repetitions each
This is a very effective workout to get rid of Love Handles and gives great results in weeks. Changes can be observed in days, and you can reduce your waist line by 1 inch during the first 2 days itself
Lie down with the left side of your body on the floor. Place your left arm to support your head with your elbow resting on the floor, and the right arm rested on the upper side on your body. Slowly lift your right leg vertically as far as you can go. Return back to the starting position(Make sure not to be move your left leg). Repeat for 15-20 times. Perform the same exercise with the other side
This exercise woks on the oblique muscles and gets rid of Love handles(excess flab on the sides on the abdomen)
Do 3-4 sets of 10-15 repetitions each
Have to agree with shoegazer26, as she says you can't tone fat/flab with exercise. You could do loads of sit ups every day but you are unlikely to see much difference as your hard work will be hidden under the fat.
Fat burning cardio combined with good diet (expel more energy out than calories in) should help to reduce the fat and then the crunches and other exercises will tone the muscle. Easy to say though, much harder to actually do!!
Sounds scary, but try running. It doesn't cost anything (though you should have good trainers and a good sports bra) and can be done whenever you have time so your not tied to a gyms timetable. You can start slowly combining short bursts of running with power walking and build up the running and in no time you will be able to run continuously (look up something like couch to 5k which might help).
From your follow up comment it sounds like your planning the right thing by combining good diet with exercise.
Fat burning cardio combined with good diet (expel more energy out than calories in) should help to reduce the fat and then the crunches and other exercises will tone the muscle. Easy to say though, much harder to actually do!!
Sounds scary, but try running. It doesn't cost anything (though you should have good trainers and a good sports bra) and can be done whenever you have time so your not tied to a gyms timetable. You can start slowly combining short bursts of running with power walking and build up the running and in no time you will be able to run continuously (look up something like couch to 5k which might help).
From your follow up comment it sounds like your planning the right thing by combining good diet with exercise.
Team sports are a great way to get fit while having fun and meeting new people. Check out www.getintonetball.co.uk for fun & affordable social netball sessions.
You need to cut sugar and alcohol out of your diet and combine cardio exercise (swimming, running, brisk walking, cycling) with stomach crunches.
To be honest, you can do all the crunches in the world but unless you get rid of the layer of fat, you won't see any difference at all.
Good luck!
To be honest, you can do all the crunches in the world but unless you get rid of the layer of fat, you won't see any difference at all.
Good luck!
I agree that you need to combine cardio with muscle building exercises, as I've always been told that it's impossible to target one specific area (although I wish you could!) Instead you have to have a more holistic approach and target your entire body/lifestyle.
Body fat has different types of receptor cell, and there are places on the body where some differnt receport cells have the goal of storing body fat. Typically the belly the hips, the bum and thighs. These are affected by ethinicity, Medeterainions tend have more on the bum, africans the thighs, some asians my the stomach. They tend to stay to dominate one area, but occupy a few others. The evolutionary purpose is to give you some storage for hard time, but not spread all over (such as sea mammels) and cause overheating issues.
To get rid of abdominal fat, or any other problem areas, the first thing you need is a balanced diet that is in a sencible calorie deficit of your maintenace. Look up BMR and apply the Harris Benedict fomula to get you maintenance, then aim for no less that 75% of this. This should keep you metabolism strong
Resistance exercise, such as weights and machins will help keep your metabolism up, retain muscle mass and suastain your BMR
cardio, will burn calories, but can have a negative affect on your metabolism, so is best don e in cojuction with the above
Things like Kettlebells can bridge the gap between resisitance and cardio
To get rid of abdominal fat, or any other problem areas, the first thing you need is a balanced diet that is in a sencible calorie deficit of your maintenace. Look up BMR and apply the Harris Benedict fomula to get you maintenance, then aim for no less that 75% of this. This should keep you metabolism strong
Resistance exercise, such as weights and machins will help keep your metabolism up, retain muscle mass and suastain your BMR
cardio, will burn calories, but can have a negative affect on your metabolism, so is best don e in cojuction with the above
Things like Kettlebells can bridge the gap between resisitance and cardio
Who's online?
Promotions
MORE FROM HANDBAG
Contact | Privacy | Terms & Conditions | Cookie Policy | Advertising | Site Map | Popular Forum Threads
Copyright © 2012. Hearst Magazines UK is the trading name of the National Magazine Company, registered in England 112955, and its affiliate company, Handbag.com, which is registered in England 03819979. The companies are registered at 72 Broadwick Street, London, W1F 9EP. All rights reserved.