Anyone have tips for TIGHTENING UP fatty/flabby tummy, outer thighs/hips, & butt?
I've been eating 80/10/10, but with a little cooked/sugar/flour most days. & not enough calories (not due to anorexia or anything, just being busy/lazy). & not enough water. I bike like 2.5 hrs./wk. or more, dance really hard a few hours 2-3 times a month & occasionally do push-ups.
Though I'm tiny (around 5'4", 90-95ish lbs. - probably kinda underweight), I'm a pear shape so what little fat I have collects around my tummy, outer thighs/hips, & butt... a bloated/fatty/flabby/cellulite look.
Will a stricter 80/10/10 diet, water & patience do the trick?
Or will I need to also do lots of targeted exercises (like these for butt [http://www.youtube.com/watch?v=Kq1HnakX5C8] plus more for abs)? If so, which exercises give best results with least time & effort?
Thanks a TRILLION MILLION for any tips, friends :)
peace + sunshine,
Start at the bottom (pardon the pun!)
Oh, Kaz, WOW, just seeing your post - whoops. THANK YOU for all the tips! Woo-hoo! Psyched to try 'em out!
Lately I've been eating more raw vegan, but bit too much avocado & some cheat foods like pizza & grains just to see how they feel but that's a sorta silly reason. Been biking more (though I notice no burn or just some burn in thighs - no butt burn - when biking - hmm - but also do feel overall stronger & like deep, deep ab muscles are more activated - from the extra biking) ... also been doing random physical labor for work (lots of up & down stairs, some lifting & moving heavy things...) so that's been nice extra exercise. More time outdoors too (hello there, spring!).
Next up, start getting even more calories in (I don't count that closely but could definitely eat even more, can tell that'd feel great), less fat, less cheat foods, more water (!!!)... then will start adding in the types of exercises you recommend :) :) :)
Running, cycling and most rowing work the legs at the thigh more than the glutes and can cause knees problems (especially in runners).
That will be why you don't get butt burn :)
Lower cross syndrome can be the result where the hamstrings, glutes and abs get weakened.
Get started on finding out if you have a problem or just need to work those areas a little more and then go for whatever's indicated!
BTW I haven't really recommended any proper exercises yet :P
Have fun in the sun.
Thanks a trillion for the help, Kaz.
Yeah, I was really excited to add in more biking cause some folks had said it's great for glutes. But no burn, just in thighs! You're saying that's not surprising... kay, confirms I'm not biking or sensing wrong! & yuck, don't want knee problems.
Yeah, haven't gotten to actually click the links you sent yet. Sounds like they're more about allignment than specific exercises. Either way I'm way looking forward to those when I have more free time. Allignment (& body awareness/education) is so key - just spoke to a bodyworker about deeply important she considers it. Glad you're thoughtful enough to be careful with the body to prevent injuries.
Andrew Heffernan writes:
There are reasons both sublime and ridiculous to build one’s glutes.
On one hand, they’re your largest muscles and therefore deserve some pretty close attention. As I’ve said repeatedly in the past, many, many people suffer from glute inaction, or an inability to literally get their butts moving: their hip flexors are short, tight and overactive from sitting all the time, and as a result, the muscles on the opposite side of the hip joint – the glutes -- become inhibited and weak. The hamstrings step up to fill in, you get a condition called “synergistic dominance,” where the second-stringers are trying to do the work of the starters, and you eventually get injured. Keep the glutes in shape, and you’ll help stave off knee joint problems, back pain, and postural imbalances. So having a nicely-toned set of glutes is good for you, like your proverbial apple a day.
Make sure you don't have this problem BEFORE you start. If your bum didn't hurt after cycling hard, you probably do to some extent. No point in making it worse.
On the other hand, there’s something about a well-shaped set of hip extensors that just screams youth, health, fitness, and, shall we say, fertility. I read a story recently that said that Tour-de-France cyclists are able to evaluate the fitness of their opponents simply by the shape and tone of their rumps. No surprise there: cycling is essentially a series of thousands of single-leg hip-and-knee extensions, so it’s pretty much impossible to be a decent cyclist without walnut-cracking glutes.
Hey Joce, this is funny/good timing, I have been looking into this issue myself and what exercises can I do to target these problem areas and I am seriously considering getting this: ( by the company that has produced "PX90" and "Insanity"... )
Check it out! and PLEASE let me know if you do get it and how you go ! ( I am not sure that I am going to get it quite yet, I am just going to up my cardio for a start... )
Xenia, hi again :) I'm putting all money into travel savings & basics right now so not going to purchase anything exercise related probably for awhile. But will do a search for free "brazilian butt lift" exercise videos online sometime. First time I tried that no luck but was just a quick YouTube search & didn't look that close, was in a rush.
Been following 80/10/10 to the letter past couple days & my mood, skin, hair, energy level are loving it. Body feels stronger & more grounded from it. So this is good... will start working in more exercise soon :) Have fun & post about your progress :)
I love Callanetics!!!! yes!!!! She knows what's up!!!!