Tag-Archive for "ab"

exercises for a fat belly

How do I lose post-delivery upper belly fat?

4 years ago I delivered a baby, and two years ago I began developing a paunch. There’s a lot of fat in my upper belly, but my weight, otherwise is normal – 58 k.gs. and my height is 5 feet 5 inches. How do I get rid of this stubborn upper belly fat? I exercise for 30 mins – brisk walk – thrice a week.

my son is 2 1/2 years old and this is what worked for me and what I have my clients do. need more info on diet email me

You cannot just do situps to help get rid of love handles or make your stomach flat, and you cannot get thinner thighs by just doing workouts for your thighs. If you were to look at a muscle anatomy picture, you will find that what we call love handles are simply our gluteus medius which goes up and connects to the external obliques and goes down to and forms the gluteus maximus which is connected to your lats. Doing the following will help with the entire area to tighten and tone up your muscles and help burn the fat around them. Hope all of this helps do lunges, stepup kickbacks, walking downhill, running, leg raises without weight or very light weight, yoga, push ups, lat pull downs, pull ups rowing, and deadlifts. All of this combined with a proper diet full of lean protein and carbs, and you should be in business. If you need anymore help email me. Do 3-4 sets and 15-20 reps of light –no weights at all.
Stomach
Bicycle
Reverse sit-up
Seated knee lift
Pelvic Tilt
Low Back
Stiff legged dead lift
Rear leg raise
Swan
Superman
Stomach and Low Back
Lower body toner/ stability ball
Side plank
Plank
Knee in, leg push back
Legs
Pile squat
Step up and downs
Standing still lunges
Inner leg raises
Outer leg raises

These are good for the lower ab area to help bring in the pouch that most people have.
Lower ab exercises

hanging leg reaises
reverse crunches
laying down leg raises
bicycle
pike and extend
pilates 100
Seated knee lift
Pelvic Tilt
bridging
seal / a pilates move
any pilates because it works on core stability
stability ball pelvic roll
My workout routine
I do a push pull workout on most days. 3 days a week i do strength training and the other 3 I do 65 minutes cardio moderate speed (3.5- 3.7) on an incline of 10-13. I take sundays off. to rest and relax. Push pull for example is doing triceps extension with or without a break then doing biceps curls and adding reverse or regular crunches in there to make sure I get abs in and it cuts down on time. I do abs a lot to keep my core strong. I try to get all of the muscles in that area to work together on the same day. do the amount of weight for what you want to accomplish. Say for toning, light weight ans high reps(15-20) and 3-4 sets. To build muscle, 2-3 sets and 10-12 reps. All beginners need to start with 1-2 sets and 8-10 reps with light weights. Remember to stretch after your workout to keep from cramping up.10-15 minutes of stretching is optimal. This workout can be done all at once or like you would do 2 a days.

monday- biceps triceps and shoulders/ cardio for 65 minutes
tuesday – cardio 1hr and 15 min/abs
wednesday – chest back and abs/ cardio for 65 minutes
thursday cardio 1 hour and 15 minutes
friday- legs/ cardio for 65 minutes
saturday cardio1 hour and 15 minutes/ abs
sunday- off
this routine has helped me lose 70 lbs of fat and 116 inches off of my entire body and gain 45 lbs of muscle after having a baby. I was 180 in march of this year and now I am 140 lean and solid at 5′1″( don’t look it though). Still losing fat and gaining muscle.

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