Help Stomach fat burning exercises needed

Hi could someone recomend fat burning exercise for the waist and stomach area. The person does not have gym access.Does have a row machine/bike, so can exercise on that,
Dietray issues have been addressed, just need execise tips now, to tone it all, and slim down,.

Thanks in advance if anyone can advise.

aye

You cant spot reduce fat.

Fat is taken from all over the body not just the stomach.

To lose fat, building muscle combined with cardio and a proper diet is whats needed.

what program is the person doing at the moment?

EileenG

Sounds weird, but the best exercise for burning stomach fat is the squat.

You can't spot reduce. To shift stomach fat, you need to burn fat in general, and eventually it will come off the stomach too. Stomach exercises actually burn a very small amount of fat, as the abs are not a big muscle.

However, squatting not only burns plenty of fat by working a huge muscle group, but it works the muscles in your stomach too. When they put electrodes on people to measure how hard muscles are working, they find that doing squats at 80% of maximum works the ab muscles as hard as most ab exercises.

Combine with regular, fairly intense cardio, and you'll see a six pack.

JessieJames

im no expert but from what i have learned on this forum you cannot spot train, you say the diet has been addressed so im guessing you mean it has been cleaned up? if this is the case then any exercise will help slim down maybe add in some weights and sit ups etc..hope this helps a little

BossArky

Let's see the diet anyway.

Stuff which will have benefit if your diet and intensity are spot on would include:

• hanging leg raises
• running, etc
• planks

... and deadlift, squat, etc but I'm guessing you are not going to do these without gym access.

You cannot crunch your way out of this, so just less rubbish and exercise with more intensity. This is the key.

Thanks all,
the person is walking skipping and swimming(once a week)

I understand it cant be spot reduced. I guess just a good overall workout is needed.
Would sit ups be good ?

JessieJames

JessieJames wrote: »

im no expert but from what i have learned on this forum you cannot spot train, you say the diet has been addressed so im guessing you mean it has been cleaned up? if this is the case then any exercise will help slim down maybe add in some weights and sit ups etc..hope this helps a little

Thank you, yes it does.
yes diet cleaned up, lots of veggies, water, no sodas.
Turkey.

EileenG

EileenG wrote: »

Sounds weird, but the best exercise for burning stomach fat is the squat.

You can't spot reduce. To shift stomach fat, you need to burn fat in general, and eventually it will come off the stomach too. Stomach exercises actually burn a very small amount of fat, as the abs are not a big muscle.

However, squatting not only burns plenty of fat by working a huge muscle group, but it works the muscles in your stomach too. When they put electrodes on people to measure how hard muscles are working, they find that doing squats at 80% of maximum works the ab muscles as hard as most ab exercises.

Combine with regular, fairly intense cardio, and you'll see a six pack.

LOL, I dont think she,d like a six pack,, but thank you for the exercise tip. I wouldnt have guessed squats myself

Thank you all very much. All advice is very much appreciated.

BossArky

BossArky wrote: »

Let's see the diet anyway.

You cannot crunch your way out of this, so just less rubbish and exercise with more intensity.

Jake1 wrote: »

Would sit ups be good ?

Jake1 wrote: »

the person is walking skipping and swimming(once a week)

Exercising only once a week??

Did you read what was posted? Intensity is needed.

Give a full days typical diet: not "lots of veggies, water, no sodas"

BossArky

BossArky wrote: »

Exercising only once a week??

Did you read what was posted? Intensity is needed.

Give a full days typical diet: not "lots of veggies, water, no sodas"

Well, to be honest, I dont completely know her diet.Im asking for a freind.
No, swimming once a week, walking and doing her exercise bike every day.

Yes I read what was posted , I will pass it along.
Thanks.

EileenG

Swimming and walking are fine for maintaining fitness, but not for burning enough fat to be visible.

You need to do a serious amount of sweat and puff exercise to burn stomach fat. Personally, I'm a big fan of a road bike, as it provides transport as well as exercise, and once you have set out, you are likely to keep going until you get there. And cycling at a decent clip can burn 600+ cals an hour.

You really need to get the diet right as well. Unfortunately, it's all too easy to spend an hour walking, come in and eat more calories than you burned without even thinking about it.

Pro-Nutrition

BossArky wrote: »

Let's see the diet anyway.

Stuff which will have benefit if your diet and intensity are spot on would include:

• hanging leg raises
• running, etc
• planks

... and deadlift, squat, etc but I'm guessing you are not going to do these without gym access.


You cannot crunch your way out of this, so just less rubbish and exercise with more intensity. This is the key.

I have to say there is some good advice here. My favourite is the hanging leg raises from the chin up bar. And for my obiliques I would do alot of twists etc etc. It would be great if you could just spot burn fat but sad to say you cant. A good routine in conjunction with a reasonable good diet and you will get there.

oppiuy

Would it be advisable to watch portion size's of veg? Is there such a thing as to much Veg

itsallaboutheL

can we make " you can't spot reduce fat" a banner headline on the fitness forum?

Transform

hanging leg raises for a complete beginner!!

Come on guys and girls lay it out as to how to put together a home based weights program

EileenG

oppiuy wrote: »

Would it be advisable to watch portion size's of veg? Is there such a thing as to much Veg

You can go OTT on things like sweetcorn and potatoes, but when it comes to greens, more is better. Just shovel in as much broccoli, spinach, cabbage, kale, lettuce etc as you can manage.

aye

Transform wrote: »

hanging leg raises for a complete beginner!!

Come on guys and girls lay it out as to how to put together a home based weights program

okey doke.
OP i dont know if the person in question has weights,
so a bodyweight workout could be a simple circuit training to keep intensity high.

prisoner squats
press ups
bent over row (this is with weight, if you dont have weights, use a suitably heavy, suitably sized object to row)
lunge/squat jumps
plank
hip bridge
mountain climber


try that 3 to 4 times, resting 90 seconds between each circuit.
do each exercise for 30 secs or 15 reps at the start, rest 10 seconds, if its too easy make it 45 secs and lower the rest between circuits to 60 secs.

Keep the intensity up.

hope this helps OP.

Does the person in question have any resistance equipment?

Posy

So do crunches and sit-ups not work at all or should they only be used in conjunction with other exercises? I've started doing about 50 crunches a day and those leg life thingys to 'tone' my stomach but I can't do squats too well because I've a tendency to topple over.
I don't really want to lose body fat. (I'm 5ft 4 and about 7st 12.)
I gave up white bread/pasta/rice and very rarely have them now, boo.

aye

Caderyn wrote: »

So do crunches and sit-ups not work at all or should they only be used in conjunction with other exercises? I've started doing about 50 crunches a day and those leg life thingys to 'tone' my stomach but I can't do squats too well because I've a tendency to topple over.
I don't really want to lose body fat. (I'm 5ft 4 and about 7st 12.)
I gave up white bread/pasta/rice and very rarely have them now, boo.

crunches build the abdominal muscles, but they wont remove fat from the stomach area as you can spot reduce fat.

Why do you topple over? You might need to work on your core muscles.

The plank is a good exercise to work the transverse abdominals to aid stabilisation.
http://www.exrx.net/Muscles/TransverseAbdominis.html
http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/AbAnatomy_5.htm


also you could try lunges instead of squats.