Toning Abs
Question by Laura
Posted on September 22, 2008
Abs, abs, abs.........Is it possible to target and tone the abs when you are overweight by 30 pounds or more? Other than your weight, is there anything else that plays a part in toning your abs? Is it possible to target and tone your abs in a standing position? I have seen many workout videos advertised that say you can. I have been working out with a combination of weights and aerobic activity, 4 to 5 days a week, 60 to 90 minutes each visit, since last November. I have lost several inches. I have between 30 and 40 pounds to go to get to my goal weight. Thanks for any advise you can send my way. Laura
Kristi's Answer
Kristi Tuck, BS, ACSM is a certified Health/Fitness Instructor through…Read Full Bio
As we age, women tend to carry their excess weight in their mid-section or abdominal area, making it very difficult to maintain a slim waistline. It is possible to target and tone your abdominals even if you are 30 pounds or more overweight, but until you reduce your overall body fat, it will be difficult to see the hard work. However, it is far more important that you have a strong core (abdominals and lower back) to help you prevent injuries and maintain good posture.
Yes, you can strengthen your abdominals in a standing position and these exercises can be very effective if done properly. It is important that you focus on a balanced core exercise program as well. This means that you should focus on your low back extensors as much as you are focusing on your abdominal region.
As for your workout routine, my advice to anyone that has been exercising as long as you have is to make sure that you change your routine every 3-6 weeks. If your focus has been more on the amount of cardiovascular activity you are doing, begin increasing your strengthening program. I also recommend that people incorporate interval training or circuit training into their workouts. These strategies will increase your metabolism and allow you to burn more calories during and after your workouts.
Good luck!
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January 07, 2009
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Laura Heart September 25, 2008
I do change my routine every 2 weeks. Basically I try to increase my weights slightly every 2 weeks. Every 2 weeks I change from doing one rep of 15, heavy weight. to 2 reps. of 10 lighter weight. My aerobic activity I change by either using different types of machines, amount of time spent on each along with a different resistance. I am beginning to look more toned, although I still have a long way to go. My real problem lies in focusing on the 5 mini meal a day broken up into protein, complex carbs and fat. I know that I don’t judge my calories right and I am getting better at that. I try to only have food in my house that is healthy so that I’m not tempted.
I know that you don’t have information about diet but if you would please let me know if there is anything I may be missing in regard to my workouts.
Thank you