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Weight and excercises
Any ideas what excercises I could do to lose weight around my stomach area and thigh area?
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Stomach-
1. The crunch
The crunch is a simple exercise to perform. In fact the crunch is usually the main stomach exercise.
Performance
• Lie on you back.
• Place your feet on the floor as close to your bottom as possible and place your knees together.
• Rest your hands across you chest and relax the neck.
• Slowly raise your shoulders off the floor by contracting only the abdominal muscles.
• Don't come up too high - your lower back should always remain on the floor.
• Hold that position for a count of 1 and breath out forcefully.
• Slowly relax the stomach muscles and allow your shoulders to return to the floor.
• Repeat 10 - 12 times, rest for 60 seconds then repeat.
Tip - If you find your neck starts to strain try this. Focus your vision on one point on the ceiling and maintain this throughout the exercise - this should stop your head nodding during the performance.
2. The plank
The crunch is the single best exercise for toning the abdominal wall. However there is a tendency to find that it doesn't flatten the stomach as much as we'd like.
To do that you must perform the plank, as well as the crunch.
Performance
• Lie flat on your stomach
• Place your hands at either side of your chest - as if ready to perform a press up - although your should tuck your elbows into your sides.
• Keeping your back perfectly flat, push yourself up onto your knees - so that your upper body is off the floor, with your hands and knees acting as support.
• Keeping your back flat, pull in your tummy button as high as possible - as if to suck it in close to the spine.
• Aim to maintain a normal breathing pattern and hold this position for 10 - 60 seconds.
• Rest, lie flat then repeat twice.
Thighs-
Calf Raises
You do something similar to this every time you get on your tiptoes to reach something high.
Stand with your feet close together, toes pointed slightly in.
Raise your heels off the ground and place the weight of your body on the balls of your feet. Hold for five seconds.
Slowly lower your heels back to the floor. Repeat.
lunges
This is a great leg workout.
Stand up straight, chest out with your feet shoulder width apart.
Make a big step with your right foot, and lower you left knee to the ground.
Then, make a big step with your left foot and lower your right knee to the ground. Repeat.
You know you're doing this exercise right when your lower leg and thigh form a right angle on each leg.
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i do 1 excersice to help those two areas. do crunches but when you lift your shoulders up, also lift your legs up. you will feel the burn faster, but this is much more affective than running and all that jazz.
hope i helped. = ]]
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Cardio/running, crunches
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Hello,
Here’s the thing you can’t lose weight only from one place in the body. When you lose weight you lose it proportionally from all parts of the body. Exercises will only help you lose weight if you raise your heart beat above 120, that’s when you start to burn fat. So the best way to lose weight is to diet (I’m not talking about starvation). However to shape your muscles you can go to the gym or if you find that intimidating you can do pilates which targets mainly the abdominal area, the bum and the legs but it’s also great for the whole body. If you don’t know any exercises you can buy a book with pilates exercises, they are usually sold cheaply in most bookstores or you can search some on the net. The main thing is to be consistent in your exercise routine, doing exercises every few weeks wouldn’t help you really have to stick to it.
Good luck!
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