Female lower tummy exercise

Normster

I've had a look through the other threads on sit ups but none really answer my question, so here it is:

I'm looking to get a tummy like this



Flat but not with muscles showing, wash board if you will. I don't put weight on my upper body so crunches are doing nothing for me. I just end up with tiny abs and a pouch at the bottom! Its the bit below the belly button I'm looking to tone.

I won't be going to a gym so my question is, what exercises can be done at home to tone the pelvic/lower tummy area? I'm running at the moment so that helps, but I'm looking for something specific. Also something that won't hurt my back cause I tried raising my legs from a straight lying down position before and nearly did damage, I don't think 1 leg at a time was having much of an effect.

Thanks!

Dovers

Normster wrote: »

I won't be going to a gym

And therin lies your problem

Normster

People looked like that before gyms where invented!
gym is too expensive, there has to be a natural way to tone tummy (by natural I mean without weights, not that weights aren't natural, but you know what I mean! without specialist equipment! I'm not trying to look like a body builder)

Vamoose Killers

Dovers wrote: »

And therin lies your problem

Um that's not a problem at all?

I would suggest having a look at your diet. It's pretty much how you get to look like that.

Dovers

I don't know what shape you are in at present but my point is you're not going to get a flat stomach like this without serious hard work/ a strict diet (most important)/ lots of cardio and a variety of core exercises for your ab region. You cant just stick a picture up and expect someone here eto give a few magic excercises that will tone a bit of your body that you want to be nice and flat. Doesnt work that way im afraid!

Nate--IRL--

Normster wrote: »

People looked like that before gyms where invented!
gym is too expensive, there has to be a natural way to tone tummy (by natural I mean without weights, not that weights aren't natural, but you know what I mean! without specialist equipment! I'm not trying to look like a body builder)

Bear in mind that that picture will be Photoshopped to pieces, so what you are seeing is not natural. If you want to lose the belly, fix your diet and exercise. Simple. Working your core will also help. It is not possible to spot reduce fat.

Nate

EileenG

Bear in mind, that model is under 20, she's genetically gifted, her career involves looking like that, and she's been digitally enhanced. In real life, you might meet the odd 15 year old who looks like that after two hours in costume and make-up, but most normal women have to work and diet like crazy to come close to that.

As a general rule, flat bellies are the result of spot-on diets. What are you eating, how much (have you opened a fitday account yet) and what exercise are you doing?

There are home exercises that work the core effectively. Start researching Pilates, but don't expect it to be easy. It's actually easier to build defined muscles than to reduce bodyfat to show them off.

floggg

EileenG wrote: »

Bear in mind, that model is under 20, she's genetically gifted, her career involves looking like that, and she's been digitally enhanced. In real life, you might meet the odd 15 year old who looks like that after two hours in costume and make-up, but most normal women have to work and diet like crazy to come close to that.

As a general rule, flat bellies are the result of spot-on diets. What are you eating, how much (have you opened a fitday account yet) and what exercise are you doing?

There are home exercises that work the core effectively. Start researching Pilates, but don't expect it to be easy. It's actually easier to build defined muscles than to reduce bodyfat to show them off.

OP you do realise you cannot spot reduce fat? To get a flat stomach you have to have a very low body fat percentage - i.e. skinny all over. Have you ever seen a fat person with a skinny stomach? or a fat person with skinny arms/legs but a fat stomach. so no, there is no one exercise which will target the lower stomach in the way you want. to lose fat from around the lower stomach, you need to work the whole body and bring down you're overall bodyfat level.

quirkster

Normster wrote: »

People looked like that before gyms where invented!
gym is too expensive, there has to be a natural way to tone tummy (by natural I mean without weights, not that weights aren't natural, but you know what I mean! without specialist equipment! I'm not trying to look like a body builder)

Dont flatter yourself by thinking you have the geneitcs/natural testosterone levels to 'look like a bodybuilder'. As was mentioned already, genetics play the main role in our bodys shape. That, and woman aren't meant to have low enough bf% to see abs.

As was also mentioned, you cant just target one specific area. Body fat has to drop all over the body.

And people did look like this before gyms were invented thanks to their diet and exercise...no cars, no fatty foods etc etc


Throw up your daily diet there and we'll see what the craic is

Normster

flat tummy with curves.

I don't want to loose weight. I've had my weight lower and you could see my ribs, its not a good look. I have an A cup as it is and my butt is a size 8/10. Size 8 clothes on top. From waist up I don't gain weight so I just want to tone my lower stomach, thighs and butt.

I'm just looking for some advise on exercises that will tone the bottom half of my tummy without the muscles looking defined.

Normster

EileenG wrote: »

Start researching Pilates, but don't expect it to be easy. It's actually easier to build defined muscles than to reduce bodyfat to show them off.

I think you are right, pilates may be the only solution. Thanks

rubadub

Normster wrote: »

flat tummy with curves.

I think beyonce lifts heavy weights. Most women you see that you would call "toned" are probably lifting heavy weights.

floggg

Normster wrote: »

flat tummy with curves.

I don't want to loose weight. .

Well you will need to lose body fat if you want to get rid of a belly. Its not possible to sport reduce fat - you gotta lose it all over.

And i doubt you'r gonna look like Beyonce. You haven't the genetics for it i would imagine! And even if you do, you are going to need to put in a lot of work in! I imagine she has 2 personal trainers and 3 cooks to get her that body!

Dovers

Savage. Have ya any more pics to put up ?

Normster

floggg wrote: »

Well you will need to lose body fat if you want to get rid of a belly. Its not possible to sport reduce fat - you gotta lose it all over.

And i doubt you'r gonna look like Beyonce. You haven't the genetics for it i would imagine! And even if you do, you are going to need to put in a lot of work in! I imagine she has 2 personal trainers and 3 cooks to get her that body!

How do you know I don't already look like Beyonce?
stop slaggin off my genetics, you have NO idea what I look like!?!
(I don't look like Beyonce btw )

I have no problem putting the work into it. I just need to know that what I'm putting the work into will work. Loosing weight made me look boney and crunchs toned up the wrong part.

Why would I need 2 personal trainers and 3 cooks when I have all of boards.ie to give me advice?

quirkster

But you're not listening to the people on boards.ie!

YOU CANNOT REDUCE FAT AT ONE SINGLE POINT ON YOUR BODY

You have to aim for a lower level of bodyfat all over.

Now post up a sample days diet and we'll see what we can do. All the crunches in the world won't get you a 'toned' lower tummy, other factors that you may not like hearing about come in to the equation aswell

Normster

quirkster wrote: »

But you're not listening to the people on boards.ie!

YOU CANNOT REDUCE FAT AT ONE SINGLE POINT ON YOUR BODY

You have to aim for a lower level of bodyfat all over.

Now post up a sample days diet and we'll see what we can do. All the crunches in the world won't get you a 'toned' lower tummy, other factors that you may not like hearing about come in to the equation aswell

My BMI is 19.7, I could get it down to 18.6 but then I'd have no boobs I don't want that, I just want a toned tummy. Why do I HAVE to aim for a lower level of bodyfat all over?

floggg

Normster wrote: »

How do you know I don't already look like Beyonce?

Because if you did, you wouldn't be posting here asking how you can get a body like hers! Its a reasonable assumption.

Normster wrote: »

stop slaggin off my genetics, you have NO idea what I look like!?!

I'm not slagging you genetics, i'm just saying you probably don't share her genetic make up. Deal with it. Even if you are african american, most african americans don't share her genetic make up. she is blessed with a beautiful body. more beautiful than most people in the world.

She is probably also genetically predisposed to store fat in her rear region. if you are having trouble with your stomach, you are probably disposed to store it on your stomach. i know i am. so i woudn't get pissed if somebody told me that i didn't have the same genetics as [insert hollywood toyboy here]. i don't.

Normster wrote: »

I have no problem putting the work into it. I just need to know that what I'm putting the work into will work. Loosing weight made me look boney and crunchs toned up the wrong part.

Crunches didn't tone up the wrong part. the worked the ab muscles, and its all they will ever do. like i said before, a flat stomach is due to low body fat. there is no particular exercise that will get you a flat stomach without losing body fat.

If you looked too scrawny when you lost weight it was probably becuase you lost as much muscle mass as body fat when you lost weight. were you on a low cal diet or do a lot of cardio?

to avoid looking scrawny, you should look to add some lean muscle mass to your body to replace body fat, through weight lifting (And supported by a good diet). this would be hard if you are not willing/able to join a gym or have access to free weights.

not only does beyonce have great genetics, but she also works hard at her body i would say. i imagine she does a lot of squats, lunges, etc.

Normster wrote: »

Why would I need 2 personal trainers and 3 cooks when I have all of boards.ie to give me advice?

You're right. you don't need them. i never said you did. i just said she probably does have them (heck her husband one a basketball team, she probably can get leBron to train her if she wants). and while the PTs and cooks can't do the work for you, they would make sure make it easier for you to do it.

And they boardsies can only tell you what to eat - we can't cook it for you!

floggg

Normster wrote: »

My BMI is 19.7, I could get it down to 18.6 but then I'd have no boobs I don't want that, I just want a toned tummy. Why do I HAVE to aim for a lower level of bodyfat all over?

Because that is how it works. Its oh so very simple. Find me a fat person with a flat stomach!!!!!!!!!!!!!

And don't go by BMI - its not necessarily accurate. bodyfat percentage is more accurate. Generally, a bodyfat percentage of <12% is necessary for a flat toned stomach, and below <10% for a six pack.

Hanley

Fitness myths galore in this thread!!

Normster

yeah I'm not buying this. Gonna get me a pilates book.
Thanks for the advise anyway.

celestial

Hey OP,

What is your typical's day's diet? List it out and we can offer more advice.

Here is what I would prescribe:

1. Reduce cals/reduce carbs - cut out sugar as much as possible
2. Lift weights
3. Alternate between HIIT and 'regular cardio'

I'm sure you could get pretty close to that magazine cover if you really wanted it. How bad do you want it?

Also, @Eileen - how is that cover model under 20??!! Not on your life!!

floggg

Normster wrote: »

yeah I'm not buying this. Gonna get me a pilates book.
Thanks for the advise anyway.

Ok. Let us know how you get on with that please.

celestial

I love it.

'You guys are the experts' > ignore all the advice > heads off to buy pilates book!!!

Anyone (apart from the genetically gifted) who looks cover-model worthy has a spot-on diet, excellent discipline in regards to diet and exercise, and works their ass off in the gym/wherever they work out.

brianthebard

Normster wrote: »

My BMI is 19.7, I could get it down to 18.6 but then I'd have no boobs I don't want that, I just want a toned tummy. Why do I HAVE to aim for a lower level of bodyfat all over?

If your muscle mass increased you would also have a lower bodyfat percentage (and a higher bmi).

bigstar

floggg wrote: »

Because that is how it works. Its oh so very simple. Find me a fat person with a flat stomach!!!!!!!!!!!!!

And don't go by BMI - its not necessarily accurate. bodyfat percentage is more accurate. Generally, a bodyfat percentage of <12% is necessary for a flat toned stomach, and below <10% for a six pack.

those body fat % are for men, a womans should be higher around 20% afaik.

OP if your bmi is 19 thats fairly low. if your already skinny but you have a slight belly that could be to do with posture or musclar weakness in your core or hips, requiring ab work. from what i know of pilates it is core work so it might actually be good. the ONLY way to look toned and firm a la beyonce is to be firm which means you need some muscle.

and no you wont get 'muslcey' unless you really really really really wanted to and worked really hard and ate very specifically to get there.

floggg

bigstar wrote: »

those body fat % are for men, a womans should be higher around 20% afaik.

Really? Chicky-pie in the first pic doesn't look like she is 20% fat! There's not a pic on her. And same goes for (the side we can see of) Beyonce.

on a lighter note, beyonce looks pretty tasty there. not normally a fan!

bigstar

floggg wrote: »

Really? Chicky-pie in the first pic doesn't look like she is 20% fat! There's not a pic on her. And same goes for (the side we can see of) Beyonce.

on a lighter note, beyonce looks pretty tasty there. not normally a fan!

yeah really, i dont know what she is in that pic, but it is higher than mens, women have more fat and less muscle than men in terms of %. think of a fit sporty woman, they never look ripped or have a six pack but they do look 'toned'. ( i know your gonna get a pic of a woman with a six pack now ).

have a look at this for eg. http://www.weightlossforall.com/fat-percentage-ideal.htm

quirkster

Normster wrote: »

My BMI is 19.7, I could get it down to 18.6 but then I'd have no boobs I don't want that, I just want a toned tummy. Why do I HAVE to aim for a lower level of bodyfat all over?

Because for the umteenth time, you cannot just drop fat in one particular area...you seem to be ignoring our advice as if we dont know what we're talking about. Good luck with it

Normster

musclar weakness in your core

thats what I'm trying to fix. Can I do that without going to the gym?

floggg

bigstar wrote: »

yeah really, i dont know what she is in that pic, but it is higher than mens, women have more fat and less muscle than men in terms of %. think of a fit sporty woman, they never look ripped or have a six pack but they do look 'toned'. ( i know your gonna get a pic of a woman with a six pack now ).

have a look at this for eg. http://www.weightlossforall.com/fat-percentage-ideal.htm

Lol - nah, women with six packs scare me a bit!

i wasn't necessarily disagreeing with you, i was just surprised!

flowerific

Firstly I'm not an expert!
Your BMI does seem quiet low. Could it be that you are just retaining water and that is giving you the pouch look. You might have too much salt in your diet. I would NOT suggest loosing weight but instead what some of the posters have said and that is to change your body composition by lifting heavy weights/ excercises usuing your body weight to increase your lean muscle mass and help reduce fat. Yes Pilates is very good aswell. You also might not be doing your situps effectively by not working you lower abs and obliques try different type of situps or crunches that target all abs areas

MagicMarker

For the record, the OP has a food diary here.

OP, like everyone has said, if you want to have a flat stomach then you have to lose that extra fat and the only way to do that is with a spot on diet and exercise.

g'em

/headdesk

OP you have a BMI of 19.6, technically underweight, so please don't aim to lose any more weight.

The vast majority of women carry fat on their belly - that's the way nature intends it, because the vital organs around that area need it. It's visceral fat, the deep down stuff, and it's very hard to lose, even through dieting.

Love it, embrace it, a rounded belly is very attractive and is oft considered a sign of fertility.

FYI Beyonce is sucking in her tummy. Beyonce also has round-the-clock help from nutritionists, personal trainers and chefs.

FYI 2 the OP picture is airbrushed to fcuk. I wouldn't bother using that as 'inspiration', it's remarkably unattainable.

If you still want a flat tummy...

1. Eat more. You're undereating, this will make you more likely to hang on to fat, not lose it. More good fats, more protein.

2. Eat little or no sugar. Sugar promotes insulin, insulin encourages fat being stored primarily on the belly.

3. Lift heavy things and do plenty of work to strengthen your core. The weights/ core work won't directly help you shift fat, that's down to your diet, but it will give you a good looking mid-riff when it gets revealed. You will not get a six-pack overnight, I promise you. Even when I was ~13% bodyfat I still had a little belly, the six pack doesn't appear until you brace & flex your abs.

4. Get used to sucking your tummy in. I'm not being facetious when I say that, bad posture is a prime reason for protruding bellies. Pilates will help with this and you'll learn to maintain a neutral spine and flat stomach.

aye

OP as has been said you must lower your bodyfat percentage to get that toned stomach.

if you want to do this at home you can do a bodyweight exercise circuit.

try doing it 3 to 4 times with about 90 seconds between circuits and about 10 seconds between exercises.

aim to do each exercise for 40 secs.

if its too easy, do the exercises for 50 secs and lower the rest time between them.

keeping the intensity high will help increase your metabolism, and the circuit will help build muscle tissue need for that "toned" look.

exercises

jumping jacks
push ups
jumping lunge
hip bridge
prisoner squat
skipping/strides
plank
reverse crunch/jacknife
mountain climbers

read the stickies on diet also.

hope this helps

Normster

aye wrote: »

OP as has been said you must lower your bodyfat percentage to get that toned stomach.

if you want to do this at home you can do a bodyweight exercise circuit.

try doing it 3 to 4 times with about 90 seconds between circuits and about 10 seconds between exercises.

aim to do each exercise for 40 secs.

if its too easy, do the exercises for 50 secs and lower the rest time between them.

keeping the intensity high will help increase your metabolism, and the circuit will help build muscle tissue need for that "toned" look.

exercises

jumping jacks
push ups
jumping lunge
hip bridge
prisoner squat
skipping/strides
plank
reverse crunch/jacknife
mountain climbers

read the stickies on diet also.

hope this helps

Its perfect thank you , that combined with no sugar, less salt and good posture should do the job

Thanks again.

itsallaboutheL

floggg wrote: »

Really? Chicky-pie in the first pic doesn't look like she is 20% fat! There's not a pic on her. And same goes for (the side we can see of) Beyonce.

on a lighter note, beyonce looks pretty tasty there. not normally a fan!

Yes really he just told you you were wrong!........

EileenG

celestial wrote: »

Also, @Eileen - how is that cover model under 20??!! Not on your life!!

Ok, I don't know her, she could be older if she is a professional fitness model. But most models are very young,. usually mid-teens, and are made up to look older. Come on, how many non-teenagers have thighs like that?

Bonnyray

I joined the gym recently and when I had my assessment I was told to use the gym ball to tone up my tummy. I find it much easier than doing them the regular way. For lower abs I was told to lie down on my back, knees wide apart but feet together (if you get me) and do 3 reps of 15. My stomach appears better than before but I believe this could have something to do with the cardio and weights I do too. Good luck!

flowerific

EileenG wrote: »

Ok, I don't know her, she could be older if she is a professional fitness model. But most models are very young,. usually mid-teens, and are made up to look older. Come on, how many non-teenagers have thighs like that?

I'm in my 30's and have a flat stomack and thighs like hers, as do a lot of women who work out and who are not in their 20's or younger

Reyman

g'em wrote: »

/headdesk

4. Get used to sucking your tummy in. I'm not being facetious when I say that, bad posture is a prime reason for protruding bellies. Pilates will help with this and you'll learn to maintain a neutral spine and flat stomach.

That's the real answer I reckon. G'em scores the bullseye

celestial

EileenG wrote: »

Ok, I don't know her, she could be older if she is a professional fitness model. But most models are very young,. usually mid-teens, and are made up to look older. Come on, how many non-teenagers have thighs like that?

A lot of them?!? Seriously, I don't see how her legs are out of the ordinary - but defo don't know many women with a belly like that!

j@utis

Normster wrote: »

flat tummy with curves.

I don't want to loose weight. I've had my weight lower and you could see my ribs, its not a good look. I have an A cup as it is and my butt is a size 8/10. Size 8 clothes on top. From waist up I don't gain weight so I just want to tone my lower stomach, thighs and butt.

I'm just looking for some advise on exercises that will tone the bottom half of my tummy without the muscles looking defined.

to be honest I don't find beyonce a good looking. she's kinda big, I mean not fat but just her frame is somewhat big looking or smth like that... and also she should invest in better fitting bra, two sizes larger cups would help...

p.s. look at the file name under the photo: ...files/posts/beyonce_liposuction.jpg this might sugest you a very effective way to reach your goals

and one more thing: I have the same 'problem' here: my body prefers to store fat on my lower tummy and the only way to get rid off it if too loose that fat but before it starts shrinking my boobs would be long gone (ok, not all gone, but to say size AA). and once again loosing fat is 90% diet...

PJaysus

Interesting thread. I am trying to loose a bit (I'm 1 meter 74 cm , and 79 kg) of the beer belly myself. I hear what your all saying is that I have to reduce body fat all over.

No such thing as a quick fix eh?

What about all those ab-busting-"magic" belts which work your stomach while you eat lard and watch TV.

Are they any good at all, or just a gimmick? Would be interested if anyone has tried them?

j@utis

I've never tried any of these things and never will. It's all marketing I believe.

Mind this - they say - "you're what you eat" and also "eat less, exercise more" - 100% effective.

PJaysus

I hear what your saying . "eat less, move more" - simple and effective.

I think I'll start a new post with a sample of my current diet and exercise routine and see if people can offer even more advice.

muchos grassy-ass:D

RHunce

Normster wrote: »

flat tummy with curves.

I don't want to loose weight. I've had my weight lower and you could see my ribs, its not a good look. I have an A cup as it is and my butt is a size 8/10. Size 8 clothes on top. From waist up I don't gain weight so I just want to tone my lower stomach, thighs and butt.

I'm just looking for some advise on exercises that will tone the bottom half of my tummy without the muscles looking defined.

i know you said crunches dont work but try lying down on the floor. have your legs 90 degrees to your body, dont bend your knees ever during this exercise. count for ten and bring your legs down 6 inches off the ground for another ten. whilst having straight legs throughout. do this for five mins every day.

and mmmm beyonce

metamorphosis

Along with an effective exercise routine what is that saying again ... oh that's right 'abs are made in the kitchen'.

EileenG

PJaysus wrote: »

Interesting thread. I am trying to loose a bit (I'm 1 meter 74 cm , and 79 kg) of the beer belly myself. I hear what your all saying is that I have to reduce body fat all over.

No such thing as a quick fix eh?

What about all those ab-busting-"magic" belts which work your stomach while you eat lard and watch TV.

Are they any good at all, or just a gimmick? Would be interested if anyone has tried them?

Gimmick. I've tried them. Ok, it's weird to see your muscles contracting away on their own (a bit like being in labour) but they don't give you a proper workout. It's the equivelent of swinging through a set of half-assed crunches. Better than nothing, but nothing like a good set of crunches with the right breathing and concentration and contraction.

floggg

PJaysus wrote: »

Interesting thread. I am trying to loose a bit (I'm 1 meter 74 cm , and 79 kg) of the beer belly myself. I hear what your all saying is that I have to reduce body fat all over.

No such thing as a quick fix eh?

What about all those ab-busting-"magic" belts which work your stomach while you eat lard and watch TV.

Are they any good at all, or just a gimmick? Would be interested if anyone has tried them?

First of all, you aint gonna ever get a six paxk while eating lard and watching tv.

C'mon though, do you really think those people on the ads got like that with some electric belt thing? while i have no personal experience, i firmly believe that "magic belts" or computer games are no fix to any fitness related problem. if they were, why the hell would gyms still be in business.

Unfortunately, there is one one way to get in shape - good diet and a bit of hard work. the good news is, is that have done right, both can be highly enjoyable once you get your mind right.

PJaysus

Good point.

I'm not listening to "Jimmy-five-Bellies" anymore. And I'm putting his diet book in the bin too.

Seriously though, I was reading the Boards Body Challenge sticky and got some great tips in there too .

Thanks for the responses.