How do I lower my stomach?
I jog three times a week, but my stomach does not disappear anyway - why is it?
Maybe it's because you're doing without a vigorous workout? In endurance sports, fat burning revolves, and metabolism learns how to use fat to generate energy. But muscle training not only shapes the figure, but also the posture. And that usually brings more than two kilos for the optics.
The hip flexor is often shortened in runners and pulls the pelvis forward - a hollow cross emerges. If the abdominal muscles are too weak, the belly bulges visibly forward. Attack your bacon from two sides, rely on endurance and strength training.
I'm losing weight everywhere, just not on my stomach - can that be?
Yes, because the body stores the fat according to an individual pattern - and restores it according to this pattern. Often fat deposits in the face, arms and legs are broken down first. Only then you get to the belly fat to body. So you have to last a long time with the endurance and strength training. "In order to melt 1 kilo of belly fat, you need about 33 hours of exercise," says Prof. Ingo Froböse of the Center for Health of the German Sport University Cologne.
Unfortunately, you can not exercise it with specific exercises, even if offers such as problem-zone gymnastics or abdominal-leg-buttocks suggest that. Fact is: Targeted fat on single body parts is impossible, because sports in combination with a conscious diet shrinks the fat cells all over. Froböses tip, so that no great frustration comes up: Measure your training success not around the navel, but rather at the waist - there, the fat disappears faster
Incidentally, even if there are not the same great advances, targeted strength training tightens and shapes the silhouette and strengthens the tissue. You get a better figure, even though you have not lost measurable fat.
Do I have to train for a good abdominal muscle with weights?
No, the six-pack is not just in the gym. Rather, focus on complex exercises with your own body weight that simultaneously require many muscle groups, or on Pilates and yoga. Studies certify such exercises the greatest training effect.
The advantage: They not only train the abdominal muscles, as do many devices in the gym, but make the muscles in the whole body fit. This in turn increases the daily metabolic rate. In addition, you practice movements that also require balance - this improves muscle coordination and posture.
Does too much abdominal training not make the middle of the body any thicker, because that is where musculature is built?
No, the trained muscles make for a slimmer look, because you tighten the abdominal region and provide more tension. The increased muscular tone prevents the abdominal wall from bulging forward due to the pressure of the internal organs and improves posture. Of course, it is even slimmer if you also reduce the abdominal fat over the muscles by regular endurance training.
What else can I do except sport for a flat stomach?
Sometimes just let five be - but not seen athletic! Constant stress ensures extra pounds around the middle of the body. The reason: During term hunt and chronic overwork, the body spills out a lot of the hormones adrenaline and cortisol. They are hungry for easily usable carbs, fat and sugar. That is why pasta, cakes and chocolate are popular souls in stressful times. Fatal: The stress hormone cortisol makes the belly fat grow even more. Look for foods with low glycemic index - less sweets, more vegetables and wholesome.
My stomach is okay, but at the waist a bacon fold hangs over the waistband - how will I get rid of it?
With a consistent power-endurance mix! The single bacon fold can unfortunately not be removed at this point, but with strength exercises for the lateral abdominal area you can provide there for more strength. If the middle of the body is too soft, the waistband cuts in more, which makes visually thicker.
Do the "prick-test": Tighten the abdominal muscles and pinch off a vertical skin fold over it. Now prick with one finger into the muscle layer underneath - which should give firm resistance and can not be pushed in. The best way to reduce the fatty crease is endurance sports.
Everything looks okay from the front, but there are bacon bumps on the hip at the back? What to do?
Unfortunately, a slim silhouette does not mean that the body fat content is right. Even very slim women can have too much bacon on the ribs or hips - and in return to less muscle.Therefore, the bacon on the hips shrinks only with endurance training, for perfect curves also provides a power workout.
Hollywood stars always have such defined lateral abdominal muscles. Do I need a personal trainer for this?
No. Whereby one of the biggest advantages of a personal trainer is not to be despised: he motivates immensely - a date with him can not be skipped. But not a workout date with your best friend, right? Try the two exercises on the next two slides - they are also used by American celebrity trainers.
Socksman - for the waist
Starting position: For this exercise, you must wear socks to slide over a smooth floor. From the quadruped stand, stretch the legs into the push-up position. Hands under the shoulders, arms stretched, looking down. Bring together shoulder blades, keep your back straight and pull the belly button inwards.
Let's start: turn the stretched lower body 45 degrees. The lower foot is on the outer edge, the upper foot on it, tiptoe tightened. Bend your knees and hips and pull both knees in the direction of the elbow - feet drag on the floor thanks to socks. Stretch the body again, but let it spin. 5 to 10 times, then change the page. A total of 3 repetitions.
Important: The trunk remains stable, the hips are always raised and the knees side by side.
Yoga trio - for the attitude
Starting position: Put your elbows under your shoulders and fold your hands. Put your feet hip-wide on your tiptoes. Push forearms and toes into the ground, lift the body. Pull belly button inwards. The gaze goes down, the body is in a line from head to toe. Keep short.
Let's go: From this position push the butt out of the arms as far as possible upwards. Let the stomach go flat, do not go into the hollow cross. Stretch your shoulders and legs, pressing your heels toward the floor.
The view goes to the ground. Keep short. Then lower the pelvis below the imaginary body straight, but do not drop it on the floor. The view goes forward. Hold briefly, then push up to the start position and start over. 5 to 10 times (run slowly). A total of 3 repetitions.
Important: Do not sag your back but make it long and activate the trunk muscles. Protect the spine with pelvic tilting and position the pelvis in the correct position. Pull the coccyx forwards, make your back fuller, and pull the belly button inwards - take your time for this movement.
I do not have much time. How can I make my abdominal training as intense as possible?
It's best to do a variety of exercises, perform exercises in different variations, and continuously increase repetition rates. Basically, you should always train so intensively that the muscles "burn" noticeably. Because: the higher the muscle tension, the greater the training effect.
When may I exercise my abdominal muscles after pregnancy?
About six weeks after giving birth, you can restore the abdominals to shape - if your gynecologist gives the go-ahead and the "rectus diastase" is no more than two centimeters wide. This gap arises during pregnancy in the middle of the straight abdominal muscles and shrinks after birth again. Incidentally, muscle training can do nothing against sagging skin, as massages and alternating showers help.
