What Is The Best Way To Get A Flat Tummy And Lean Legs For Women?
I’m a young girl under the age of 18. I am overweight [according to my school nurse and family doctor] with a weight of 137lbs and height of 5′ 1″. I am not very satisfied with my self image either, so I am interested in losing weight. I have back problems, so it hurts to do standard crunches and sit-ups. I would like to lose some fat on my tummy and legs.
I’ve been looking into Abdominal Exercise machines, but I don’t want to waste my money on something that will fall apart or doesn’t work.
I’ve also looked at leg exercise machines but I am uneasy about buying things over the internet.
Can anyone help me please?
You cannot just do situps to help get rid of love handles or make your stomach flat, and you cannot get thinner thighs by just doing workouts for your thighs. If you were to look at a muscle anatomy picture, you will find that what we call love handles are simply our gluteus medius which goes up and connects to the external obliques and goes down to and forms the gluteus maximus which is connected to your lats. Doing the following will help with the entire area to tighten and tone up your muscles and help burn the fat around them. Hope all of this helps do lunges, stepup kickbacks, walking downhill, running, leg raises without weight or very light weight, yoga, push ups, lat pull downs, pull ups rowing, and deadlifts. All of this combined with a proper diet full of lean protein and carbs, and you should be in business. If you need anymore help email me. Do 3-4 sets and 15-20 reps of light –no weights at all.
Stomach
Bicycle
Reverse sit-up
Seated knee lift
Pelvic Tilt
Low Back
Stiff legged dead lift
Rear leg raise
Swan
Superman
Stomach and Low Back
Lower body toner/ stability ball
Side plank
Plank
Knee in, leg push back
Legs
Pile squat
Step up and downs
Standing still lunges
Inner leg raises
Outer leg raises
These are good for the lower ab area to help bring in the pouch that most people have.
Lower ab exercises
hanging leg reaises
reverse crunches
laying down leg raises
bicycle
pike and extend
pilates 100
Seated knee lift
Pelvic Tilt
bridging
seal / a pilates move
any pilates because it works on core stability
stability ball pelvic roll
My workout routine
I do a push pull workout on most days. 3 days a week i do strength training and the other 3 I do 1 1/2 cardio low speed ( 3.5) on an incline of 6-8 and some light running in that session of cardio somewhere on an incline of 0-1 and a speed of 4.5-5 for 2 minutes at a time then walk for 8-10 and then run for 2 again. You get the picture.and I take sundays off. to rest and relax. Push pull for example is doing triceps extension with or without a break then doing biceps curls. I try to get all of the muscles in that area to work together on the same day. do the amount of weight for what you want to accomplish. Say for toning, light weight ans high reps(15-20) and 3-4 sets. To build muscle, 2-3 sets and 10-12 reps. All beginners need to start with 1-2 sets and 8-10 reps with light weights
monday- biceps triceps and shoulders/ cardio for 40 minutes
tuesday – cardio 1hr and 15 min/abs
wednesday – chest back and abs/ cardio for 15 minutes
thursday cardio 1 hour and 15 minutes
friday- legs/ cardio for 1 hour and 15 minutes
saturday cardio1 hour and 15 minutes/ abs
sunday- off
this routine has helped me lose 70 lbs of fat and 14 inches off of my entire body and gain 25 lbs of muscle so far. I was 180 in march of this year and now I am 135 lean and solid. Still working to improve though.