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Originally Posted by ChihuahuaMomma When at home, I don't have time to work out, there are things that I need to do at home. That's why I go to the gym. I've tried pilates and could never get the hang of it. That's really the only thing that will work?? Pilates. If I didn't have it in me to push myself I wouldn't have already lost 30 pounds. |
im not going to say pilates is the only thing that can work for your midsection... was just trying to give you a good angle... if it doesnt interest you, it wont work no matter how effective it is. one reason it does work is it makes you focus on breathing, form, and proper muscle contraction. doing 100 situps without good form and without really focusing on the muscle contraction is a waste of time and hard on the body. doing 2-3 sets of 20-25 with proper form and deliberate muscle contraction will do wonders.
so your problem at home isnt a lack of time, its distraction. i can understand that. everybody can make time, even if they dont want to, but if you are distracted you arent going to make the best use of your time.
well then if you are gym bound theres a few things to try.
crunches done right can work a lot of your abs, but again... its more important to have good form and control than to do more reps.
the bicycle crunch is a great move, and the pike crunch is also, but requires more core strength. both are must do's.
you can also use a pulley machine for weighted crunches by kneeing a few feet away with tension on your arms and using your abs to curl your body down, head toward the floor. this method is better than other weighted crunches because you feel resistance all through the movement. and as with all exercises, keep the muscles engaged thoughout the contraction and the return.
plank is a common, core strength move that anyone working on their waist should do. again, along with the crunches, a move you should be doing.
the gym probably has a captains chair... where you have your back to the apparatus, your arms on padded arms, and your legs hanging down. you draw your knees up toward your chest, but again, in a controlled movement with deliberate focus on your abs.
i like pilates version of the "sit up" where you roll up slowly and deliberately after engaging the muscles in the down position. half roll backs are also good.
so... you dont need a gym to do crunches, bicycle crunches, pike crunches, plank, or situps and rollbacks, but you certainly can do them there, especially with the mats available.
the pulley crunches use a machine. the captains chair is an apparatus. also other common core strength moves like squats and lunges makes your abs and back work to control your body under stress.
does your gym offer any special deal on a trainer to get you set up on a plan? or are they willing to show you how to use the machines with good form?
and lastly, keep your abs contracted throughout the day at times. just walking around, try to contract the muscles... this doesnt mean suck in your stomach as far as you can... it means tighten your abs, which will draw your pelvis and chest just a little closer. youd be amazed at how by just doing this throughout the day, youll feel your body getting stronger in a week or two.
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