How many crunches do I need to do a day to get rid of this little lower belly pouch?

Question

I do those criss cross or elbow to knee from side to side on each side when I crunch. I sit all day at my job and my flat tummy is still flat above the belt but bellow I NEED HELP! My boyfriend said I should only do them every other day because you should not work the same muscle group back to back but how many on each side every day???

Answer 1

Crunches alone won't help.

My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!

Answer 2

Check with your doctor before doing any of these recommended steps. A high-protein diet may not be healthy for some people and can negatively affect certain body functions if taken by some. Consult a doctor before beginning any diet or exercise program! Make sure you have the all-clear from the OB-GYN to begin working out. It is dangerous to begin working out too soon after a cesarean, as it can cause tearing at the incision sites. Step2Try to consume only single-ingredient foods. Do not eat processed food of any kind. If you can do all organic, that's even better. Ideal foods include: Vegetables, Fruit, Eggs, Boneless Skinless Chicken Breast, Whole Grains. Do not consume large amounts of carbs, but when you do, aim for whole grain breads and rice instead of white. Do not cut out carbs completely. Step3Supplement: If possible, take a multivitamin and protein powder daily. Step4Hydrate, hydrate, hydrate!!!! With WATER ONLY! If you can't stand regular boring water, flavor it with lemon or lime or mix with protein powder. DO NOT DRINK SODA! Soda is the worst thing you can drink (diet soda included, sorry). If you really get bored with water, drink herbal tea, but never drink soda and stay away from juices. They are usually very high in sugar. Step5Cardio...and lots of it. It doesn't matter which type of cardio you choose, as long as your heart is pumping and you're huffing and puffing for at least 30 minutes daily, but 45 is preferable. Walk, run, jump rope, jump on a trampoline, ride a bike, use the elliptical machine, etc...just get moving! Step6Pilates, I've found, is the best way to get abs back in shape very quickly, especially after your abdominal muscles have been put through so much lately (with getting cut and all that). Take it easy, and start slowly. If you're taking a class, explain your situation to the instructor so she/he can offer you modifications. If you're using a DVD, try to choose one with more than one level, so you can start off as a beginner. Even if you were previously experienced with pilates, start at the beginner level, anyway. Your lower abs are very weak after surgery. Step7If you have loose skin: Drink even MORE water to help return elasticity and help it out further with Q10 or cellulite cream specifically created to target the belly. Nivea Q10 is very good.

Answer 3

Criss Cross Crunch

Answer 4

Crunches won't help you get rid of the lower belly pouch if there is a significant amount of fat covering your abs. You're only going to achieve this through diet and cardio exercise. It's rule of thumb to do ab work intensely every other day and give your abs a day in between to let the muscles recover, however, I know trainers that work their abs every day. The abdominal muscles recover quicker than any other muscle in the body, but too much ab work on a daily basis may even cause an opposite effect and make your stomach look bloated or puffy. Doing oblique crunches (what you described) is not going to target your lower abdominal muscles. You need to do lower ab work like reverse crunches, leg raises, in and outs, and even the swiss ball pull in. Anything that targets those lower abdominals. Just remember to work all of the abs (upper, lower and obliques) for a strong core and when you do shed the fat that's covering them you'll have wonderful looking abs! 3 sets of 15-20 reps of each move would work and really concentrate on using your abs and not your neck and hip flexors. Don't use momentum. You can do 10 slow reps with good form and you will feel like you've done 50. Good luck!

Answer 5

You need to do lower ab work because the crunches you describe are only working your upper and side abs. Lower ab work will get those muscles below the belt. Reverse crunches, bicycle-type exercises.

See the exercises under "lower abs" on this website:
http://www.timbomb.net/ab/exercises.html

Answer 6

Do your grocery shopping with a list and a moment limit; that way, you're unlikely to stray into the refined foods section.

Answer 7

Decaf coffee is a good low-calorie fluid when you're having cravings (and an incredible source of antioxidants).

Answer 8

Use a vegetable bean dip like hummus instead of ranch dressing or maybe a fatty cream-based dip.

Answer 9

1

Answer 10

Purchase a plant for your office—watering it is going to make you more active.