Aside from weight training, when it comes to

[livenraw]

toning your tummy, what is considered the best cardio exercise for this?

Is it cardio intervals (like the Body for Life ones)?
Is it running at a consisent pace for 30-45 minutes?
Or it it walking at a consistent pace for 30-45 minutes?

I hear odds and ends on this, but I would like to know which one is considered the best. I still have about 10 lbs left to lose but I am not relly worried about that too much. I would just like to get my tummy a little more toned more than anything. It's almost toned but just needs a little mroe work. So what would be the best to get it toned?

Thank you in advance for all suggestions!

(oh yeah. I weight train 3x a week so that's no problem. Just looking for what cardio exercise I should be doing the other 3 days)

[Revvell]

Since one's body gets used to doing the same things all the time it's best to vary one's work out. All of those you mentioned are good. The best? That would be what works for you. What I've always done is ~ different days do different things. OR.... do something consistently for 4-6 weeks, then change to something else.

Crunches have always been one of the best for toning tummies. Also, when doing push-ups, when you push up, contract the abdomen. That'll hit a different area than crunches will. Can do standing crunches also.

Revvell

[PixieGreen]

Livenraw, you didn't mention where your extra weight is but I'll assume some of it is on your tummy since that is your concern. If you are doing abs when you lift weights you *are* toning your tummy. [Abs are effected by leg and back lifts as well]. When you lose the extra weight all of your hard work will be evident. Cardio is to exercise your *heart* muscles. Just make sure you don't really work your abs more than 2-3 times a week. It's a common mistake to over-do it and they need time to recover.

Christa

[livenraw]

thanks for the replies! yes, it's around my tummy. And I do ab exercises but as I learned a long time ago, no more than 2 to 3 times per week like you said. Of course, the one thing I am fighting is that I always noticed how red meat slimmed my tummy down, but now that I don't eat any meat, the slimming process seems to be slower...but that's okay...like you said, all my hard work will show...and that's what I'm looking forward to before heading to AZ to visit our son in September this year. I'd love to be able to wear a halter top for once in my life!!

[PixieGreen]

Sounds like you're doing great, livenraw. This is a good reminder for me to start lifting again. I tried a few months into raw but hadn't recovered enough. I feel a lot better now and it's time to pump some iron.

I'm sure your family will be impressed with the progress you've made whether you wear a halter top or not, but it sounds like a great motivator. :)

Christa

[Secret Heart]

I have always heard that it is difficult to really tone a specific spot..that cardio is the best way to decrease overall body fat..having said that crunches probably are a good idea too!
Heather

[love6kids]

I have to chime in and respectfully disagree...but...doing sit-ups/crunches will not give you a flat stomach!! There are much more effective and more holistic methods which will benefit your entire body, and be more effective in flattening your stomach.
There are 3 different muscle that comprise the abdominal area.
From the outer layer in, they are:
1. Obliques: The obliques criss cross at the waist, and are responsible for rotation and stabilization. They also aid in spinal flexion (bending at the waist) and in compressing the abdominal wall (flattening the stomach.) The obliques are a flat sheeth of muscles that actually pull in and cause a smaller waist measurement when they are trained.
2. Transversus Abdominus: This, again, is a flat sheet of muscle fibers. The transversus abdominus is responsible for deep abdominal breathing, helps to stabilize the spine and compresses the abdominal wall. This is the MAIN muscle the causes a flat stomach. The only way to train this muscle is by holding it in, preferably against resistance. When you hold your stomach in, you are training this muscle.
3. Rectus Abdominus: This is the deepest of the 3 muscles in the abdominal group. The rectus abdominus is responsible for spinal flexion (bending at the waist, as in a sit-up, or a crunch.) If you were to examine this muscle, you would see that it is a very long and thick muscle. It runs from the lower end of the sternum to the pubic bone. Above the naval, it is crossed at intervals by tendons. This is a "bulbous" muscle, for lack of a better term, that responds very well to resistance training. However when you do typical abdominal exercises, like crunches, you will *not* get the flat stomach you are looking for. The rectus abdominus is a lot like the bicep or the gastrocnemius (calf) in that when you strengthen it, it actually gets bigger and bulkier. If you look at a body builder, you see the 6 -pack, or washboard look of their abs. This is caused by the rectus abdominus bulging above and below the tendons that cross it. Below the naval, there are no such tendons that cross, thus, in that area, it just bulges. Picture your bicep. When you lift weights with your biceps, they get bigger in size, so, also, will the rectus abdominus.

I will guarantee you that doing crunches or sit-ups will *not* give you a flat stomach. If you want a flat stomach, look at the people who truly have flat stomachs, a ballet dancer for example. Dancers do core exercises to give them spinal stability, and for deep breathing, utilizing the transversus abdominus and the obliques. So the moral of my very long lesson, is that if you want to have a flat stomach, you *have* to train the right muscles.

Here's my favorite: lay on your stomach on the floor, and push up to your elbows, so your chest is slightly off the floor. In that position, by tightening your abs, (visualize squeezing your naval closed) slightly lift your hips off the floor, and hold that position. (like a yoga plank) Use your tight abdominal wall to stablize your pelvis and back so your back doesn't sway. Start by holding this position for 20 seconds, then 30, and working your way to 90 seconds. Increase the challenge by lifting one leg off the floor, then by lifting the opposite arm at the same time as your leg.

I hope I haven't just confused you........
Let me know if you have questions!
:) Alicia

[Leslieirene]

Livenraw-
What I suggest you do is mix up your cardio 1-2 days a week light cardio, 1-2 days moderate, and 1-2 days hard.
Keep in mind if you do the Body for life cardio which are 20 minute intervals that is considered a hard day and is very intense and then mix up your abdominal workouts, by adding body bar, the ball, and pilates (core training) don't work your abs in consecutive days, they are a muscle just as every other part of your body and they do need rest however they require more reps. My best advice out of this though is quality not quantity: focus on the muscle while your working it and do the exercises SLOWLY.
GOOD LUCK!

BTW- Remember Rectus, Obliques,Transverse - They all complete different actions so you have to do different exercises for each muscle, even though your working them with each exercise as secondary muscles

[love6kids]

Livenraw-
What I suggest you do is mix up your cardio 1-2 days a week light cardio, 1-2 days moderate, and 1-2 days hard.
Keep in mind if you do the Body for life cardio which are 20 minute intervals that is considered a hard day and is very intense and then mix up your abdominal workouts, by adding body bar, the ball, and pilates (core training) don't work your abs in consecutive days, they are a muscle just as every other part of your body and they do need rest however they require more reps. My best advice out of this though is quality not quantity: focus on the muscle while your working it and do the exercises SLOWLY.
GOOD LUCK!

BTW- Remember Rectus, Obliques,Transverse - They all complete different actions so you have to do different exercises for each muscle, even though your working them with each exercise as secondary muscles


We must have been typing at the same time! I see that you are in Portland, too! Small world!
Alicia

[VeganVixen]

cardio is VERY important for melting fat off your body (and stomach area) , so make sure you get enough of that ,ALSO stretching side to side and lengthening your stomach ,arms and legs IMO can help alot too , as well as different types of crunches (not just straight back and forward).

[Jackie1995]

Wow, that was a great post, Love6kids!

I'm going to try that exercise you detailed. It is one I've never done before, but your explanation made a lot of sense.

Thanks so much for that "body lesson"!

Jackie

[Leslieirene]

We really were typing at the same time Love6kids, how bizarre. I completely agree with the plank exercise sugggested. The abdominals being part of your core it is important to work all of your core muscles, you will not see someone who has a "flat stomach" with a "not so toned" back. Therefore plank is a great addition to abdominal exercises, and can be very challenging to.

[city]

Livenraw, I'm going to sound like an echo. Mix it up. You need to do about 2 sessions of hard intervals. You need to do at least two sessions of 35-45 minutes at a moderate pace and you need one day where you go long (and maybe a touch slower). Don't do two of the same on the consecutive days. That cardio program always helps me cut weight. Strengthening your entire body from head to toe with resistance training is must to keep you strong and healthy. 2-3 times per week. Do this for a while and your stomach will flatten with time.

[ANIMLOVER]

When we are at out optimal weight in all parts of our bodies, any extra weight that we don't need goes to our stomach (or thighs, depending if you're an apple or pear)

I have been battling my lower abs forEVER!
I run marathons and do weights 3-5 times a week!
The area ABOVE my belly button is good, but directly below is where it pudges out a bit

The only time I was completely flat was after a master cleanse. I did it for 13 days and went from 130 to 118lbs.

Since then I have gained up to 126 and the buldge is back!

So if it's THAT important to you, you MUST restrict your calories and EXERCISE. I use FITDAY.COM I bought personal version and LOVE it.

BUt I am now just understanding that I will NEVER naturally lose the pudge. Ya it's small but like you, I DON"T LIKE IT!

You can either love your body, accept it, and be kind to it
OR you can love your body and try to fix it (I am going to be SHOOT for mentioning this but I have looked into lipo for that area only and I've seen before and after pictures of a personal trainer who was ripped everywhere but her abs, the after pictures are AMAZING!!! I see that the better you look pre lipo, the better you look after!!!!

just a thought

[Revvell]

Actually, a woman's belly is naturally soft and flexible and not meant to be a "six-pack". They are designed to expand when inhaling and contract when exhaling. Just a thought.

Revvell

[moisha]

Wow, that was a great post, Love6kids!

I'm going to try that exercise you detailed. It is one I've never done before, but your explanation made a lot of sense.

Thanks so much for that "body lesson"!

Jackie

Jackie,
Plain static yoga poses like plank, cobra, pigeon will do the trick.
Good luck